Bear Crawls

Beginner
Upper Back, Rear Deltoids Dumbbells
HIIT

Benefits

Builds unilateral leg strength

How to Perform

  1. Warm-up

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

  2. Execution

    Perform 4 sets of 22 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
68
Average BPM
152
81% of max
Max BPM
187

Heart Rate Reserve: 70% - Vigorous intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Snack

Macronutrients per Serving

1,939
Calories
256.0g
Carbs
101.0g
Protein
68.4g
Fats

Micronutrients

Sugar: 32.2g
Sodium: 1,737.9mg
Cholesterol: 27.8mg
Serving: 278.1g

Meal Preparation

Method: Fried
Prep: 20 min
Cook: 90 min

Calorie Balance Analysis

Calorie Intake
1,939
from food
Calories Burned
1,333
during workout
Net Balance: +606 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~734 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.2 liters/day

Sample User Profile

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

Age
46 years
Gender
Female
Weight
62.8 kg
Height
1.61 m
BMI
24.2
Normal
Body Fat
29.2%
Lean Mass
44.4 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 2.2 liters of water daily.

Related Exercises