Bear Crawls

Beginner
Chest, Triceps Bench or Sturdy Surface
Strength

Benefits

Builds unilateral leg strength and balance

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 18 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
50
Average BPM
153
88% of max
Max BPM
174

Heart Rate Reserve: 83% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

2,048
Calories
293.9g
Carbs
118.4g
Protein
79.1g
Fats

Micronutrients

Sugar: 46.5g
Sodium: 195.4mg
Cholesterol: 60.1mg
Serving: 185.7g

Meal Preparation

Method: Boiled
Prep: 41 min
Cook: 84 min

Calorie Balance Analysis

Calorie Intake
2,048
from food
Calories Burned
1,179
during workout
Net Balance: +869 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~738 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 3.3 liters/day

Sample User Profile

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

Age
18 years
Gender
Male
Weight
67.9 kg
Height
1.80 m
BMI
21.0
Normal
Body Fat
21.8%
Lean Mass
53.1 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 3.3 liters of water daily.

Related Exercises