Bear Crawls

Beginner
Lower Abs, Hip Flexors Bench or Step
HIIT

Benefits

Strengthens lower body

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 17 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
57
Average BPM
130
75% of max
Max BPM
173

Heart Rate Reserve: 63% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

2,285
Calories
307.1g
Carbs
122.9g
Protein
81.8g
Fats

Micronutrients

Sugar: 13.5g
Sodium: 1,096.3mg
Cholesterol: 31.5mg
Serving: 139.2g

Meal Preparation

Method: Baked
Prep: 42 min
Cook: 98 min

Calorie Balance Analysis

Calorie Intake
2,285
from food
Calories Burned
1,361
during workout
Net Balance: +924 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~757 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.0 liters/day

Sample User Profile

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

Age
55 years
Gender
Female
Weight
75.3 kg
Height
1.71 m
BMI
25.7
Overweight
Body Fat
25.3%
Lean Mass
56.2 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 2.0 liters of water daily.

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