Bear Crawls

Intermediate
Chest, Triceps Cable Machine or Resistance Band
Cardio

Benefits

Strengthens shoulders

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 3 sets of 8 repetitions. Rest 60-90 seconds between sets.

  3. Cool-down

    Finish with stretching exercises to improve flexibility and reduce muscle soreness.

Heart Rate Training Zones

Resting BPM
72
Average BPM
145
77% of max
Max BPM
188

Heart Rate Reserve: 63% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Dinner

Macronutrients per Serving

2,571
Calories
263.9g
Carbs
105.0g
Protein
70.5g
Fats

Micronutrients

Sugar: 1.5g
Sodium: 2,432.6mg
Cholesterol: 225.5mg
Serving: 489.4g

Meal Preparation

Method: Fried
Prep: 45 min
Cook: 92 min

Calorie Balance Analysis

Calorie Intake
2,571
from food
Calories Burned
1,279
during workout
Net Balance: +1,292 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~744 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.9 liters/day

Sample User Profile

This exercise data is based on a sample user profile. Results may vary based on individual factors.

Age
35 years
Gender
Female
Weight
97.5 kg
Height
1.71 m
BMI
33.3
Obese
Body Fat
34.1%
Lean Mass
64.2 kg

Tips & Considerations

  • Maintain proper form throughout the exercise to maximize benefits and prevent injury.
  • Start with lighter weights if you're a beginner and gradually increase as you get stronger.
  • Breathe steadily - exhale during exertion, inhale during relaxation.
  • Stop immediately if you feel pain (not to be confused with muscle burn).
  • Stay hydrated - drink at least 2.9 liters of water daily.

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