Bear Crawls

Intermediate
Chest, Triceps, Shoulders Resistance Band
HIIT

Benefits

Improves flexibility

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 19 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
70
Average BPM
138
77% of max
Max BPM
178

Heart Rate Reserve: 63% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Lunch

Macronutrients per Serving

1,477
Calories
276.7g
Carbs
110.5g
Protein
73.6g
Fats

Micronutrients

Sugar: 41.0g
Sodium: 1,818.7mg
Cholesterol: 165.7mg
Serving: 339.2g

Meal Preparation

Method: Grilled
Prep: 39 min
Cook: 24 min

Calorie Balance Analysis

Calorie Intake
1,477
from food
Calories Burned
738
during workout
Net Balance: +739 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~407 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 3.7 liters/day

Sample User Profile

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

Age
19 years
Gender
Female
Weight
56.5 kg
Height
1.87 m
BMI
16.2
Underweight
Body Fat
19.8%
Lean Mass
45.3 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 3.7 liters of water daily.

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