Bear Crawls

Advanced
Rear Deltoids, Upper Back Bench or Chair
Strength

Benefits

Improves balance and coordination

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
59
Average BPM
148
91% of max
Max BPM
162

Heart Rate Reserve: 86% - Maximum intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Breakfast

Macronutrients per Serving

1,179
Calories
257.1g
Carbs
102.8g
Protein
68.9g
Fats

Micronutrients

Sugar: 43.6g
Sodium: 2,153.1mg
Cholesterol: 13.6mg
Serving: 150.3g

Meal Preparation

Method: Boiled
Prep: 10 min
Cook: 20 min

Calorie Balance Analysis

Calorie Intake
1,179
from food
Calories Burned
1,434
during workout
Net Balance: -255 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~907 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.3 liters/day

Sample User Profile

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

Age
43 years
Gender
Female
Weight
41.6 kg
Height
1.65 m
BMI
15.3
Underweight
Body Fat
19.7%
Lean Mass
33.4 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 2.3 liters of water daily.

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