Bear Crawls

Beginner
Core, Obliques Wall
HIIT

Benefits

Improves core stability and upper body 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 3 sets of 10 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
157
84% of max
Max BPM
188

Heart Rate Reserve: 74% - Vigorous intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Dinner

Macronutrients per Serving

1,403
Calories
312.1g
Carbs
124.5g
Protein
83.5g
Fats

Micronutrients

Sugar: 26.8g
Sodium: 1,200.7mg
Cholesterol: 160.2mg
Serving: 457.7g

Meal Preparation

Method: Fried
Prep: 14 min
Cook: 63 min

Calorie Balance Analysis

Calorie Intake
1,403
from food
Calories Burned
1,786
during workout
Net Balance: -383 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~859 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
54 years
Gender
Male
Weight
50.3 kg
Height
1.61 m
BMI
19.4
Normal
Body Fat
25.1%
Lean Mass
37.7 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