Bear Crawls

Intermediate
Core, Obliques Resistance Band
Strength

Benefits

Strengthens lower abs and hip flexors

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 15 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
57
Average BPM
128
76% of max
Max BPM
169

Heart Rate Reserve: 63% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Breakfast

Macronutrients per Serving

1,930
Calories
427.5g
Carbs
171.0g
Protein
114.0g
Fats

Micronutrients

Sugar: 41.9g
Sodium: 1,702.3mg
Cholesterol: 19.5mg
Serving: 144.1g

Meal Preparation

Method: Raw
Prep: 51 min
Cook: 110 min

Calorie Balance Analysis

Calorie Intake
1,930
from food
Calories Burned
663
during workout
Net Balance: +1,267 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~489 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.4 liters/day

Sample User Profile

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

Age
34 years
Gender
Male
Weight
67.7 kg
Height
1.68 m
BMI
24.0
Normal
Body Fat
27.1%
Lean Mass
49.4 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 3.4 liters of water daily.

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