Bear Crawls

Intermediate
Glutes, Hamstrings Wall
Yoga

Benefits

Enhances full-body coordination and stability

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 20 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
131
72% of max
Max BPM
182

Heart Rate Reserve: 55% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

2,167
Calories
281.0g
Carbs
112.6g
Protein
75.5g
Fats

Micronutrients

Sugar: 1.9g
Sodium: 2,160.6mg
Cholesterol: 124.6mg
Serving: 376.3g

Meal Preparation

Method: Steamed
Prep: 51 min
Cook: 40 min

Calorie Balance Analysis

Calorie Intake
2,167
from food
Calories Burned
937
during workout
Net Balance: +1,230 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~624 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.0 liters/day

Sample User Profile

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

Age
25 years
Gender
Male
Weight
88.0 kg
Height
1.95 m
BMI
23.2
Normal
Body Fat
22.7%
Lean Mass
68.0 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 3.0 liters of water daily.

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