Bear Crawls

Beginner
Full Body, Core, Shoulders None or Dumbbells
Cardio

Benefits

Strengthens back and legs

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 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
69
Average BPM
158
83% of max
Max BPM
189

Heart Rate Reserve: 74% - Vigorous intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Breakfast

Macronutrients per Serving

1,852
Calories
267.5g
Carbs
106.2g
Protein
71.8g
Fats

Micronutrients

Sugar: 31.7g
Sodium: 1,697.2mg
Cholesterol: 283.9mg
Serving: 119.7g

Meal Preparation

Method: Boiled
Prep: 16 min
Cook: 111 min

Calorie Balance Analysis

Calorie Intake
1,852
from food
Calories Burned
961
during workout
Net Balance: +891 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~686 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 1.5 liters/day

Sample User Profile

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

Age
35 years
Gender
Female
Weight
65.9 kg
Height
1.63 m
BMI
24.8
Normal
Body Fat
25.7%
Lean Mass
48.9 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 1.5 liters of water daily.

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