Bear Crawls

Advanced
Glutes, Hamstrings, Core None or Dumbbell
Cardio

Benefits

Targets obliques and improves core rotation

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 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
59
Average BPM
148
80% of max
Max BPM
184

Heart Rate Reserve: 71% - Vigorous intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,656
Calories
202.8g
Carbs
81.8g
Protein
54.9g
Fats

Micronutrients

Sugar: 7.2g
Sodium: 1,222.6mg
Cholesterol: 185.1mg
Serving: 439.2g

Meal Preparation

Method: Raw
Prep: 7 min
Cook: 112 min

Calorie Balance Analysis

Calorie Intake
1,656
from food
Calories Burned
2,040
during workout
Net Balance: -384 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,336 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
39 years
Gender
Male
Weight
55.6 kg
Height
1.71 m
BMI
19.0
Normal
Body Fat
20.4%
Lean Mass
44.2 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.

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