Bear Crawls

Beginner
Back, Hamstrings, Glutes Dumbbells
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 4 sets of 25 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
123
73% of max
Max BPM
169

Heart Rate Reserve: 62% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

2,434
Calories
245.0g
Carbs
98.2g
Protein
65.4g
Fats

Micronutrients

Sugar: 33.1g
Sodium: 67.3mg
Cholesterol: 134.8mg
Serving: 287.9g

Meal Preparation

Method: Baked
Prep: 21 min
Cook: 87 min

Calorie Balance Analysis

Calorie Intake
2,434
from food
Calories Burned
1,882
during workout
Net Balance: +552 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,329 calories

Training Recommendations

Workout Frequency: 5 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
36 years
Gender
Male
Weight
84.8 kg
Height
1.94 m
BMI
22.5
Normal
Body Fat
21.1%
Lean Mass
66.9 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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