Bear Crawls

Advanced
Lower Chest, Triceps None or Dumbbell
Cardio

Benefits

Strengthens core and improves mobility

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
58
Average BPM
121
71% of max
Max BPM
170

Heart Rate Reserve: 56% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,808
Calories
292.6g
Carbs
117.3g
Protein
78.1g
Fats

Micronutrients

Sugar: 18.4g
Sodium: 2,207.5mg
Cholesterol: 106.4mg
Serving: 443.6g

Meal Preparation

Method: Grilled
Prep: 12 min
Cook: 69 min

Calorie Balance Analysis

Calorie Intake
1,808
from food
Calories Burned
1,038
during workout
Net Balance: +770 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~870 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.2 liters/day

Sample User Profile

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

Age
43 years
Gender
Female
Weight
65.6 kg
Height
1.85 m
BMI
19.2
Normal
Body Fat
20.3%
Lean Mass
52.3 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 3.2 liters of water daily.

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