In this instructional fitness video, the coach leads participants through Block 5 of a family‑oriented workout, focusing on two body‑weight movements: bear crawls and back extensions (also called Superman/Superwoman). The session begins with a detailed walkthrough of the bear crawl, offering cues on hand‑foot coordination, core engagement, staying low to the ground, and counting repetitions. Modifications are provided for those who need to perform the movement on knees or need wrist relief. The coach then transitions to back extensions, emphasizing core tightening, glute squeezing, shoulder‑blade activation, and spinal neutrality, while also presenting a lower‑body‑only variation. Throughout, the instructor repeats counts, encourages proper breathing, offers recovery periods, and reminds participants to listen to their bodies. The video concludes with a final round of each exercise, a brief cool‑down suggestion, and a preview of the upcoming Block 6.
Chapters
Alright, we are in Block 5. So we're gonna take it back down to our mats and we are gonna do bear crawls. Now these are challenging, I'm not gonna lie. So you can either do them on your hands and feet, or if you need to take it down to your knees, that's perfectly fine. So definitely modify and take this at your own pace. Alright, you ready? Yeah. So what we're gonna do is come to the front of our mats, top of our mats. We're gonna come down to all fours and we're gonna start with our left foot and our right hand. So you wanna do opposite so you get a little more stability. We're gonna come up for 4 and back for 4. So get ready, here we go. We're gonna come up, 2, 3, 4, and then back, 2, 3, 4. Now you wanna tuck in your core, 2, 3, 4, and then go back. You wanna stay as close to the ground as you can, so like like a bear. You wanna really tuck in tight, stay close to that ground, and come forward. Let's do 2 more rounds. 1, 2, 3, 4. Come on back. 2, 3. One more time. Great job, you guys. Keep moving. And take it back. And recover. Good job. So feel free to come to your knees. You can shake out your arms, your wrists if your wrists were hurting at all. What we're gonna do next are back extensions. Now for both kids and adults, we tend to not strengthen our backs as much, but that's also really important to help protect the back from injury. So we're going to use our core and we're going to come down and we're going to have our hands and legs out and we're going to do back extensions, otherwise known as the Superman or the Superwoman. So get ready. So you're going to lift all 4 up and down, lift and lower. So tuck in your core, you want to squeeze your glutes, and you want to feel your shoulder blades working, your back working. Good. And your legs. Now to modify, you could also leave your legs on the floor and just lift your upper body. Let's do 8, 7, 6— good job, you guys— 5, 4, keep it up, 3, 2 more, and last one. And feel free, if you want to stretch in child's pose, you can, or you can just kind of come up and just shake out your arms and legs. It's up to you. Okay, we're gonna go back into bear crawls. So back onto all fours, so on your hands and feet or your hands and knees. And remember, we go up for 4 and back for 4. Here we go. So take it up, 2, 3, 4, and then back, 2, 3, 4. Take it up again. Remember to keep everything tight. Keep your core tucked in. Good. And use your upper body and your lower body strength. This isn't a total body exercise here. One more time up. Last time, guys. Give it your all. Stay tough mentally and physically, and come down. Good job. Shake out your wrist a little bit. And now let's take it down to the ground again on your mat. Belly's facing down, arms and legs out. And here we go, back extensions. Just remember not to hyperextend your back, so you want to keep your spine neutral and your back flat. Remember, your legs don't have to come up if you want to modify. Last 8, 7, 6. Keep Breathing. 5, really tuck in the core. 4 more, you guys, give me your all. 3, you got it. 2, last one, and recover. All right, that completes block number 5. Stay with us, we're almost done. Block number 6 is next. Thanks, guys.
