Bear Crawls

Intermediate
Chest, Triceps Bench, Barbell
Strength

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 21 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
55
Average BPM
161
83% of max
Max BPM
195

Heart Rate Reserve: 76% - Vigorous intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Breakfast

Macronutrients per Serving

1,074
Calories
272.3g
Carbs
108.9g
Protein
72.7g
Fats

Micronutrients

Sugar: 23.5g
Sodium: 1,127.9mg
Cholesterol: 46.0mg
Serving: 219.9g

Meal Preparation

Method: Grilled
Prep: 15 min
Cook: 119 min

Calorie Balance Analysis

Calorie Intake
1,074
from food
Calories Burned
604
during workout
Net Balance: +470 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~432 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
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
38 years
Gender
Male
Weight
40.6 kg
Height
1.79 m
BMI
12.7
Underweight
Body Fat
18.5%
Lean Mass
33.1 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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