Intensity Where You Least Expect It

By Carla DiGirolamo MD, CFL1

This week our movement focus is the Bear Crawl. But this isn’t just any Bear Crawl. This is a weighted Bear Crawl with dumbbells! When combining this movement with other movements such as the Devils’ Press and the Jumping Air Squat, you might think that the Bear Crawl is an opportunity for “rest." Think again! This seemingly low-intensity movement is anything BUT rest. Why? Because it is a full-body movement involving multiple large muscle groups and the nervous system to coordinate it all. Complex movements with a high neurologic component create an opportunity for greater adaptation and thus, greater fitness. This concept, known as "neuroendocrine adaptation," is the mid-life woman’s “end run” around menopause, providing a means for physical stimulation when estrogen cycling is no longer there to provide it. Learn more about the phenomenon of neuroendocrine adaptation HERE.

Warm-Up

AMRAP 5 min

•  10 Up Downs
•  10 Air Squats
•  5 Push-ups

Movement Practice

Watch the videos, pay close attention to technique, and take 5-10 minutes to practice the Devil’s Press and the Dumbbell Bear Crawl. Ideally, use the same set of dumbbells for both movements. Test this out ahead of time. If this is not feasible, choose a different weight for each. Strive for a moderate weight where you can do the 10 repetitions of the Devil’s Press unbroken but it starts to get challenging around rep 7.

Use pace to manage fatigue without stopping as best you can for both movements. Push the intensity here given that you will have 1:00 of rest after each round.

Workout

5 Rounds for Time

•  10 Devil’s Press (Substitute Burpees if the Devil’s Press is not accessible to you)
•  15 Jumping Air Squats (if you have a stable box or step and are proficient, try box jumps instead! Or for a low-impact option, substitute Air Squats)
•  25-foot Dumbbell Bear Crawl (Substitute a simple Bear Crawl without weight if the dumbbell bear crawl is not accessible to you)
•  1:00 Rest

** Don’t cheat on the air squat! If knee and hip mobility allows, hips should descend lower than the knees at the bottom of each jumping air squat repetition.

Cool-Down

Recovery is just as important as the workout and is ESSENTIAL, particularly for mid-life women, to get you ready for the next training session. Below are 3 sequences that collectively focus on tissue care and mindful recovery. #dontskiptheyoga

•  15-minute stretching sequence for lower back and tight hips
•  Lower body foam rolling and tissue care - The Ready State
•  5 minutes of breathwork