Bear Crawls

Beginner
Back, Hamstrings, Glutes Resistance Band
HIIT

Benefits

Targets upper chest

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 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
70
Average BPM
160
88% of max
Max BPM
181

Heart Rate Reserve: 81% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

2,386
Calories
279.4g
Carbs
111.5g
Protein
74.1g
Fats

Micronutrients

Sugar: 40.7g
Sodium: 2,477.4mg
Cholesterol: 97.6mg
Serving: 163.3g

Meal Preparation

Method: Raw
Prep: 57 min
Cook: 42 min

Calorie Balance Analysis

Calorie Intake
2,386
from food
Calories Burned
2,727
during workout
Net Balance: -341 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,297 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
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
43 years
Gender
Female
Weight
82.8 kg
Height
1.95 m
BMI
21.8
Normal
Body Fat
25.9%
Lean Mass
61.4 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 3.5 liters of water daily.

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