Bear Crawls

Intermediate
Quadriceps, Hamstrings, Glutes Dumbbells or Barbell
Cardio

Benefits

Improves hip power and cardiovascular fitness

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 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
64
Average BPM
140
83% of max
Max BPM
170

Heart Rate Reserve: 72% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

2,085
Calories
165.1g
Carbs
65.8g
Protein
43.8g
Fats

Micronutrients

Sugar: 6.4g
Sodium: 1,714.1mg
Cholesterol: 299.6mg
Serving: 399.9g

Meal Preparation

Method: Baked
Prep: 24 min
Cook: 9 min

Calorie Balance Analysis

Calorie Intake
2,085
from food
Calories Burned
1,151
during workout
Net Balance: +934 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~807 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 1.7 liters/day

Sample User Profile

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

Age
19 years
Gender
Female
Weight
71.8 kg
Height
1.75 m
BMI
23.4
Normal
Body Fat
22.6%
Lean Mass
55.5 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 1.7 liters of water daily.

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