Bear Crawls

Beginner
Core, Obliques Cable Machine
Cardio

Benefits

Improves core stability and upper body strength

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 16 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
74
Average BPM
136
72% of max
Max BPM
188

Heart Rate Reserve: 54% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

2,236
Calories
241.5g
Carbs
97.4g
Protein
65.6g
Fats

Micronutrients

Sugar: 39.4g
Sodium: 661.1mg
Cholesterol: 299.0mg
Serving: 440.2g

Meal Preparation

Method: Steamed
Prep: 46 min
Cook: 31 min

Calorie Balance Analysis

Calorie Intake
2,236
from food
Calories Burned
2,028
during workout
Net Balance: +208 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,447 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
Water Intake: 3.5 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
Female
Weight
81.2 kg
Height
1.96 m
BMI
21.1
Normal
Body Fat
21.0%
Lean Mass
64.1 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 3.5 liters of water daily.

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