Bear Crawls

Beginner
Triceps, Chest Resistance Band
Yoga

Benefits

Builds explosive upper body power

How to Perform

  1. Warm-up

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

  2. Execution

    Perform 5 sets of 24 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
157
83% of max
Max BPM
189

Heart Rate Reserve: 73% - Vigorous intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Snack

Macronutrients per Serving

2,366
Calories
254.4g
Carbs
101.6g
Protein
68.3g
Fats

Micronutrients

Sugar: 42.7g
Sodium: 1,608.3mg
Cholesterol: 197.5mg
Serving: 125.3g

Meal Preparation

Method: Steamed
Prep: 22 min
Cook: 36 min

Calorie Balance Analysis

Calorie Intake
2,366
from food
Calories Burned
1,528
during workout
Net Balance: +838 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,314 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
Water Intake: 3.5 liters/day

Sample User Profile

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

Age
26 years
Gender
Male
Weight
86.4 kg
Height
1.68 m
BMI
30.6
Obese
Body Fat
29.4%
Lean Mass
61.0 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 3.5 liters of water daily.

Related Exercises