Bear Crawls

Advanced
Quadriceps, Hamstrings, Glutes Box or Platform
Strength

Benefits

Targets lower abs

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
61
Average BPM
143
85% of max
Max BPM
168

Heart Rate Reserve: 76% - Vigorous intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,847
Calories
190.5g
Carbs
77.0g
Protein
50.7g
Fats

Micronutrients

Sugar: 43.9g
Sodium: 63.6mg
Cholesterol: 287.7mg
Serving: 354.8g

Meal Preparation

Method: Grilled
Prep: 56 min
Cook: 40 min

Calorie Balance Analysis

Calorie Intake
1,847
from food
Calories Burned
2,190
during workout
Net Balance: -343 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,285 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
40 years
Gender
Female
Weight
57.8 kg
Height
1.71 m
BMI
19.8
Normal
Body Fat
22.8%
Lean Mass
44.6 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 2.7 liters of water daily.

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