Bear Crawls

Advanced
Glutes, Hamstrings Low Bar or TRX
Cardio

Benefits

Strengthens shoulders

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 22 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
51
Average BPM
136
85% of max
Max BPM
160

Heart Rate Reserve: 78% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

2,018
Calories
254.8g
Carbs
102.3g
Protein
68.5g
Fats

Micronutrients

Sugar: 37.8g
Sodium: 1,293.6mg
Cholesterol: 248.5mg
Serving: 185.9g

Meal Preparation

Method: Fried
Prep: 50 min
Cook: 65 min

Calorie Balance Analysis

Calorie Intake
2,018
from food
Calories Burned
1,010
during workout
Net Balance: +1,008 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~770 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 3.5 liters/day

Sample User Profile

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

Age
41 years
Gender
Male
Weight
73.8 kg
Height
1.61 m
BMI
28.5
Overweight
Body Fat
30.8%
Lean Mass
51.1 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 3.5 liters of water daily.

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