Bear Crawls

Beginner
Lower Back, Glutes Step or Box
Cardio

Benefits

Targets abdominal muscles

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 17 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
158
83% of max
Max BPM
189

Heart Rate Reserve: 74% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Snack

Macronutrients per Serving

2,499
Calories
296.4g
Carbs
118.0g
Protein
78.8g
Fats

Micronutrients

Sugar: 16.1g
Sodium: 2,412.6mg
Cholesterol: 231.5mg
Serving: 354.0g

Meal Preparation

Method: Raw
Prep: 26 min
Cook: 67 min

Calorie Balance Analysis

Calorie Intake
2,499
from food
Calories Burned
1,421
during workout
Net Balance: +1,078 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,002 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 3.4 liters/day

Sample User Profile

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

Age
55 years
Gender
Female
Weight
86.5 kg
Height
1.76 m
BMI
27.9
Overweight
Body Fat
28.8%
Lean Mass
61.5 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 3.4 liters of water daily.

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