Bear Crawls

Advanced
Chest, Triceps, Shoulders Low Bar or TRX
HIIT

Benefits

Improves unilateral leg strength and balance

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 23 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
67
Average BPM
132
81% of max
Max BPM
163

Heart Rate Reserve: 68% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

992
Calories
198.9g
Carbs
79.6g
Protein
53.5g
Fats

Micronutrients

Sugar: 48.2g
Sodium: 83.9mg
Cholesterol: 44.6mg
Serving: 247.7g

Meal Preparation

Method: Fried
Prep: 45 min
Cook: 39 min

Calorie Balance Analysis

Calorie Intake
992
from food
Calories Burned
680
during workout
Net Balance: +312 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~404 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 1.8 liters/day

Sample User Profile

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

Age
23 years
Gender
Male
Weight
41.5 kg
Height
1.58 m
BMI
16.6
Underweight
Body Fat
16.1%
Lean Mass
34.8 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 1.8 liters of water daily.

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