Bear Crawls

Beginner
Obliques, Core Bench or Chair
Cardio

Benefits

Improves lower back 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 4 sets of 21 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
52
Average BPM
149
80% of max
Max BPM
187

Heart Rate Reserve: 72% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,623
Calories
207.7g
Carbs
83.1g
Protein
55.0g
Fats

Micronutrients

Sugar: 23.5g
Sodium: 673.7mg
Cholesterol: 36.9mg
Serving: 139.5g

Meal Preparation

Method: Raw
Prep: 56 min
Cook: 114 min

Calorie Balance Analysis

Calorie Intake
1,623
from food
Calories Burned
1,152
during workout
Net Balance: +471 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~817 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.4 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
64.4 kg
Height
1.82 m
BMI
19.5
Normal
Body Fat
23.2%
Lean Mass
49.5 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 2.4 liters of water daily.

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