Bear Crawls

Intermediate
Shoulders Bench or Chair
HIIT

Benefits

Builds lower 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 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

Vegan Diet

Plant-based diet without animal products

Meal Type: Dinner

Macronutrients per Serving

2,252
Calories
282.7g
Carbs
112.9g
Protein
74.8g
Fats

Micronutrients

Sugar: 2.0g
Sodium: 2,142.8mg
Cholesterol: 124.4mg
Serving: 376.5g

Meal Preparation

Method: Fried
Prep: 51 min
Cook: 40 min

Calorie Balance Analysis

Calorie Intake
2,252
from food
Calories Burned
1,691
during workout
Net Balance: +561 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~618 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
87.7 kg
Height
1.95 m
BMI
23.1
Normal
Body Fat
26.2%
Lean Mass
64.7 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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