Bear Crawls

Beginner
Lower Back, Glutes Wall
Cardio

Benefits

Builds explosive power

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 15 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
54
Average BPM
161
87% of max
Max BPM
185

Heart Rate Reserve: 82% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,660
Calories
244.1g
Carbs
97.6g
Protein
65.3g
Fats

Micronutrients

Sugar: 3.7g
Sodium: 105.4mg
Cholesterol: 274.7mg
Serving: 410.3g

Meal Preparation

Method: Boiled
Prep: 51 min
Cook: 118 min

Calorie Balance Analysis

Calorie Intake
1,660
from food
Calories Burned
1,693
during workout
Net Balance: -33 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,073 calories

Training Recommendations

Workout Frequency: 5 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
25 years
Gender
Male
Weight
59.5 kg
Height
1.51 m
BMI
26.1
Overweight
Body Fat
29.1%
Lean Mass
42.2 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.

Related Exercises