Bear Crawls

Advanced
Lower Abs, Hip Flexors Dumbbells or Barbell
HIIT

Benefits

Strengthens back and legs

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 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
69
Average BPM
139
72% of max
Max BPM
194

Heart Rate Reserve: 56% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,843
Calories
239.0g
Carbs
96.0g
Protein
63.8g
Fats

Micronutrients

Sugar: 47.6g
Sodium: 1,154.5mg
Cholesterol: 103.7mg
Serving: 154.1g

Meal Preparation

Method: Grilled
Prep: 23 min
Cook: 73 min

Calorie Balance Analysis

Calorie Intake
1,843
from food
Calories Burned
1,729
during workout
Net Balance: +114 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~967 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.1 liters/day

Sample User Profile

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

Age
53 years
Gender
Female
Weight
68.2 kg
Height
1.97 m
BMI
17.6
Underweight
Body Fat
16.9%
Lean Mass
56.7 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 2.1 liters of water daily.

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