Bear Crawls

Advanced
Quadriceps None or Dumbbells
Yoga

Benefits

Targets abdominal muscles

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
72
Average BPM
121
67% of max
Max BPM
180

Heart Rate Reserve: 46% - Light intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

3,287
Calories
229.9g
Carbs
91.4g
Protein
61.1g
Fats

Micronutrients

Sugar: 3.8g
Sodium: 913.2mg
Cholesterol: 18.5mg
Serving: 477.1g

Meal Preparation

Method: Baked
Prep: 54 min
Cook: 92 min

Calorie Balance Analysis

Calorie Intake
3,287
from food
Calories Burned
745
during workout
Net Balance: +2,542 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~838 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.6 liters/day

Sample User Profile

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

Age
25 years
Gender
Male
Weight
124.2 kg
Height
1.99 m
BMI
31.4
Obese
Body Fat
35.0%
Lean Mass
80.7 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 2.6 liters of water daily.

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