Bear Crawls

Intermediate
Lower Abs Step or Box
Cardio

Benefits

Improves core stability and upper body 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 5 sets of 16 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
71
Average BPM
130
81% of max
Max BPM
161

Heart Rate Reserve: 66% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,180
Calories
330.5g
Carbs
131.7g
Protein
87.5g
Fats

Micronutrients

Sugar: 10.7g
Sodium: 826.1mg
Cholesterol: 175.4mg
Serving: 260.3g

Meal Preparation

Method: Grilled
Prep: 43 min
Cook: 38 min

Calorie Balance Analysis

Calorie Intake
1,180
from food
Calories Burned
916
during workout
Net Balance: +264 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~713 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 1.6 liters/day

Sample User Profile

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

Age
42 years
Gender
Female
Weight
43.2 kg
Height
1.74 m
BMI
14.3
Underweight
Body Fat
18.0%
Lean Mass
35.5 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 1.6 liters of water daily.

Related Exercises