Bear Crawls

Intermediate
Obliques, Core Resistance Band
Cardio

Benefits

Full body workout

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 18 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
153
95% of max
Max BPM
162

Heart Rate Reserve: 92% - Maximum intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Lunch

Macronutrients per Serving

2,027
Calories
197.2g
Carbs
79.0g
Protein
52.5g
Fats

Micronutrients

Sugar: 39.5g
Sodium: 2,031.6mg
Cholesterol: 172.7mg
Serving: 268.7g

Meal Preparation

Method: Boiled
Prep: 11 min
Cook: 52 min

Calorie Balance Analysis

Calorie Intake
2,027
from food
Calories Burned
1,912
during workout
Net Balance: +115 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,226 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
41 years
Gender
Female
Weight
63.6 kg
Height
1.58 m
BMI
25.5
Overweight
Body Fat
27.0%
Lean Mass
46.4 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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