Bear Crawls

Beginner
Lower Abs None or Dumbbells
Cardio

Benefits

Builds unilateral leg 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 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
65
Average BPM
152
86% of max
Max BPM
176

Heart Rate Reserve: 78% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

2,440
Calories
193.4g
Carbs
78.2g
Protein
51.7g
Fats

Micronutrients

Sugar: 11.8g
Sodium: 2,215.7mg
Cholesterol: 201.7mg
Serving: 447.6g

Meal Preparation

Method: Grilled
Prep: 15 min
Cook: 52 min

Calorie Balance Analysis

Calorie Intake
2,440
from food
Calories Burned
1,839
during workout
Net Balance: +601 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,199 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
56 years
Gender
Male
Weight
89.8 kg
Height
1.68 m
BMI
31.8
Obese
Body Fat
32.1%
Lean Mass
61.0 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 3.5 liters of water daily.

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