Bear Crawls

Intermediate
Lower Abs, Hip Flexors Low Bar or TRX
Cardio

Benefits

Improves balance and leg 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 5 sets of 22 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
50
Average BPM
134
70% of max
Max BPM
192

Heart Rate Reserve: 59% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

2,780
Calories
281.3g
Carbs
111.9g
Protein
75.4g
Fats

Micronutrients

Sugar: 10.1g
Sodium: 437.6mg
Cholesterol: 6.9mg
Serving: 456.6g

Meal Preparation

Method: Grilled
Prep: 32 min
Cook: 106 min

Calorie Balance Analysis

Calorie Intake
2,780
from food
Calories Burned
785
during workout
Net Balance: +1,995 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~658 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
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
39 years
Gender
Male
Weight
102.7 kg
Height
1.94 m
BMI
27.3
Overweight
Body Fat
27.0%
Lean Mass
74.9 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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