Bear Crawls

Intermediate
Triceps, Chest Wall
Yoga

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 4 sets of 21 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
53
Average BPM
130
76% of max
Max BPM
171

Heart Rate Reserve: 66% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Breakfast

Macronutrients per Serving

1,425
Calories
210.6g
Carbs
84.5g
Protein
55.6g
Fats

Micronutrients

Sugar: 13.4g
Sodium: 729.2mg
Cholesterol: 4.7mg
Serving: 183.3g

Meal Preparation

Method: Grilled
Prep: 9 min
Cook: 114 min

Calorie Balance Analysis

Calorie Intake
1,425
from food
Calories Burned
994
during workout
Net Balance: +431 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~992 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
34 years
Gender
Female
Weight
52.1 kg
Height
1.78 m
BMI
16.5
Underweight
Body Fat
19.5%
Lean Mass
42.0 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 2.7 liters of water daily.

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