Bear Crawls

Beginner
Lower Abs Dumbbells or Barbell
HIIT

Benefits

Strengthens lower body

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 19 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
52
Average BPM
147
81% of max
Max BPM
181

Heart Rate Reserve: 74% - Vigorous intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Breakfast

Macronutrients per Serving

1,417
Calories
171.1g
Carbs
68.4g
Protein
45.9g
Fats

Micronutrients

Sugar: 16.8g
Sodium: 931.5mg
Cholesterol: 280.9mg
Serving: 403.1g

Meal Preparation

Method: Raw
Prep: 38 min
Cook: 73 min

Calorie Balance Analysis

Calorie Intake
1,417
from food
Calories Burned
1,688
during workout
Net Balance: -271 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~891 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.1 liters/day

Sample User Profile

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

Age
18 years
Gender
Female
Weight
51.0 kg
Height
1.53 m
BMI
21.8
Normal
Body Fat
20.9%
Lean Mass
40.3 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 2.1 liters of water daily.

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