Bear Crawls

Advanced
Full Body, Core, Shoulders Bench or Sturdy Surface
HIIT

Benefits

Targets lower abs

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 21 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
64
Average BPM
159
95% of max
Max BPM
167

Heart Rate Reserve: 92% - Maximum intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

1,306
Calories
209.6g
Carbs
82.7g
Protein
55.8g
Fats

Micronutrients

Sugar: 16.1g
Sodium: 442.7mg
Cholesterol: 83.3mg
Serving: 233.2g

Meal Preparation

Method: Steamed
Prep: 26 min
Cook: 106 min

Calorie Balance Analysis

Calorie Intake
1,306
from food
Calories Burned
1,965
during workout
Net Balance: -659 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,035 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.6 liters/day

Sample User Profile

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

Age
44 years
Gender
Male
Weight
43.2 kg
Height
1.78 m
BMI
13.6
Underweight
Body Fat
15.2%
Lean Mass
36.6 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 2.6 liters of water daily.

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