PHASE 0

Start in a press-up position, with your legs and arms shoulder-width apart. Lower yourself down until your torso is as low as it would get during a press-up. You should aim to keep your upper body as low as possible throughout the exercise, bracing your core and glutes to ensure your posture is correct. Begin walking by bringing one knee up towards the elbow, simultaneously moving the opposite arm forward. Then repeat on the other side. The croc crawl is surprisingly hard, so don’t set yourself too big a distance the first few times you try, instead aim to keep going slowly for 30 seconds (you can go backwards if you run out of room), before taking a break and trying again. It’ll get easier once you become accustomed to the technique, and then you can add it into circuit training. Crocodiles are not the only animal whose perambulation is worth copying if you’re on a fitness kick. If the croc walk is proving too tricky, you can instead opt for the bear crawl. The premise is the same, crawling along on all fours, but you don’t have to get your torso so close to the ground, making it slightly easier on your upper body.

In the beginning press your arms into the ground and support yourself with your head. Always remember - your head only supports the movement. The main strength should be coming from your arms, shoulders and the muscles in your back, glutes and legs.

Assume a pushup position with your knees bent at 90-degree angles and directly underneath your hips. Without allowing your lower back to rise or round, brace your abs as if you were about to punched in the gut. Hold this contraction the entire time. Rotate your body to the right and keep your left hand on the floor. Your right hand will come up off the floor and your left leg will swing underneath your body as you fully extend it to the right side. You’ll pivot from your toes to a flat floor position on the supporting leg. Reverse the movement to come back to all fours, then swtich sides and repeat.

Assume a pushup position with your knees bent at 90-degree angles and directly underneath your hips. Your knees should be elevated. Without allowing your lower back to rise or round, brace your abs as if you were about to punched in the gut. Hold this contraction the entire time. This is your starting position. “Walk” your left hand and right foot to the right a few inches. Pause, and then “walk” your right hand and left foot to the right. You should be in the starting position again. Now reverse the pattern, walking your right hand and left foot to the left a few inches, followed by your left hand and right foot. Continue to move side-to-side for the amount of time, reps, or distance prescribed.