Bear Crawls

Intermediate
Chest, Triceps Bench, Barbell
HIIT

Benefits

Isolates triceps

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 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
61
Average BPM
126
73% of max
Max BPM
173

Heart Rate Reserve: 58% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Dinner

Macronutrients per Serving

1,675
Calories
199.6g
Carbs
79.0g
Protein
53.1g
Fats

Micronutrients

Sugar: 27.2g
Sodium: 1,299.5mg
Cholesterol: 129.6mg
Serving: 310.4g

Meal Preparation

Method: Fried
Prep: 47 min
Cook: 100 min

Calorie Balance Analysis

Calorie Intake
1,675
from food
Calories Burned
1,878
during workout
Net Balance: -203 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~938 calories

Training Recommendations

Workout Frequency: 4 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
42 years
Gender
Male
Weight
62.0 kg
Height
1.98 m
BMI
15.8
Underweight
Body Fat
21.3%
Lean Mass
48.8 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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