Bear Crawls

Intermediate
Glutes, Hamstrings Parallel Bars or Chair
HIIT

Benefits

Improves balance and leg strength

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 16 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
67
Average BPM
150
82% of max
Max BPM
183

Heart Rate Reserve: 71% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Lunch

Macronutrients per Serving

2,400
Calories
198.3g
Carbs
78.9g
Protein
52.6g
Fats

Micronutrients

Sugar: 28.6g
Sodium: 712.3mg
Cholesterol: 33.5mg
Serving: 327.9g

Meal Preparation

Method: Grilled
Prep: 54 min
Cook: 60 min

Calorie Balance Analysis

Calorie Intake
2,400
from food
Calories Burned
2,621
during workout
Net Balance: -221 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,224 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
Water Intake: 3.5 liters/day

Sample User Profile

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

Age
18 years
Gender
Male
Weight
83.3 kg
Height
1.96 m
BMI
21.7
Normal
Body Fat
23.6%
Lean Mass
63.6 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 3.5 liters of water daily.

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