Bear Crawls

Beginner
Quadriceps, Calves, Glutes None or Dumbbells
HIIT

Benefits

Improves posture and strengthens upper back

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
138
71% of max
Max BPM
194

Heart Rate Reserve: 59% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

2,183
Calories
162.2g
Carbs
64.6g
Protein
42.7g
Fats

Micronutrients

Sugar: 38.0g
Sodium: 913.4mg
Cholesterol: 219.1mg
Serving: 211.5g

Meal Preparation

Method: Boiled
Prep: 39 min
Cook: 10 min

Calorie Balance Analysis

Calorie Intake
2,183
from food
Calories Burned
2,576
during workout
Net Balance: -393 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,279 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
21 years
Gender
Female
Weight
80.3 kg
Height
1.90 m
BMI
22.3
Normal
Body Fat
18.8%
Lean Mass
65.2 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 3.5 liters of water daily.

Related Exercises