(Rev. 04/2014) © 2014 by TOPS Club Inc.

You, too, can go a little wild with our animal-themed workout. Each move is inspired by an animal, but together they’ll give you an allover workout that will improve your strength and flexibility—and possibly your coordination, too! Plus they’ll burn calories while you have fun. So grab your kids or grandkids, and get ready to work out in a whole new way while you embrace your inner animal with these moves.

Start with one set of these six moves and eventually work up to two or three sets.

Duck WalkA. Stand with your feet just outside your hips, toes pointed out,

chest up, shoulders back. Bend your knees, pushing your bottom back and down, so that you’re in a squat.

B. With your arms and hands out for balance, step forward, keeping your knees bent. Walk forward 20 steps. Do this 3 times.

A B

Work Out Like an Animal6 Silly Moves That Make Exercise Fun Again

Ever watch kids playing at a park or schoolyard? They love to pretend they’re something else. They hop like bunnies. They crawl around on

all fours like bears. They hang from the monkey bars like, well, monkeys. They’re having so much fun playing animals they don’t even realize how much healthy activity they’re getting!

By Kelly James-Enger, ACE-CPT

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FeaturingAskia Haney, Leader of TOPS WI 1557 Milwaukee

Bear CrawlA. Hinge forward and put your hands on the floor, with your bottom

up in the air (like an upside-down letter V).B. Keeping your abdominals engaged, and your arms and legs

straight, move your right arm and right leg forward at the same time. Take 10 steps on each side. Do this 3 times.

(Rev. 04/2014) © 2014 by TOPS Club Inc.

Kangaroo JumpsA. Stand with your feet under

your hips, hands at your sides. Bend your legs slightly and bring your arms behind you.

B. Swing your arms and jump forward with both feet before landing softly. Then straighten your legs. Do this 10 times, focus-ing on jumping forward as far as you can while still landing softly.

Crab WalkA. Sit on the floor with your knees bent, feet under your hips. Put your hands on the ground,

fingers facing your hips. Extend your arms while bending your legs to bring your bottom up, so that your torso is parallel to the ground. (This is called a “tabletop.”)

B. Take 10 steps forward, keeping your hips up. Then take 10 steps backward. Do this 3 times.

A B

A B

A B

(Rev. 04/2014) © 2014 by TOPS Club Inc.

The information presented through this material is educational and may not suit an individual’s particular health situation. Always check with your doctor or healthcare provider before beginning a new program.

InchwormA. Place your hands on the floor directly ahead of your feet.B. Engage your abdominals and slowly “walk” your hands

forward with small movements until you reach (C.) a pushup position, with your hands under your shoulders.

D. Pause and then walk your feet, with small steps, up to your hands. Do this 3 to 5 times.

Cat/CowA. Get on your hands and knees, hands

under your shoulders and knees under your hips, with your gaze downward.

B. Take a big breath in and drop your head as you round your back up (like an angry cat arching). Hold for 10 seconds.

C. Then pull your head up and your shoul-ders back to exaggerate the curve of your spine (like a cow or sway-backed horse), and exhale. Hold for 10 seconds, and return to your original position. Do this 3 times.

A B C

D

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CKelly James-Enger has been an ACE-certified personal trainer since 2007 and is the author of books including Small Changes, Big Results: A 12-Week Action Plan to a Better Life (with Ellie Krieger, RD). She’s also a successful “loser,” having maintained a 45-pound weight loss for 25 years.