Bear Crawls

Intermediate
Glutes, Hamstrings, Core Parallel Bars or Chair
Yoga

Benefits

Builds 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 4 sets of 20 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
73
Average BPM
154
87% of max
Max BPM
176

Heart Rate Reserve: 78% - Vigorous intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Snack

Macronutrients per Serving

1,958
Calories
310.0g
Carbs
124.7g
Protein
83.1g
Fats

Micronutrients

Sugar: 17.3g
Sodium: 2,444.9mg
Cholesterol: 283.8mg
Serving: 329.9g

Meal Preparation

Method: Raw
Prep: 35 min
Cook: 74 min

Calorie Balance Analysis

Calorie Intake
1,958
from food
Calories Burned
1,226
during workout
Net Balance: +732 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,119 calories

Training Recommendations

Workout Frequency: 4 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
58 years
Gender
Female
Weight
63.8 kg
Height
1.78 m
BMI
20.1
Normal
Body Fat
22.3%
Lean Mass
49.5 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 2.7 liters of water daily.

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