Bear Crawls

Advanced
Back, Core, Shoulders Wall
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 5 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
62
Average BPM
150
88% of max
Max BPM
170

Heart Rate Reserve: 81% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Dinner

Macronutrients per Serving

1,483
Calories
204.5g
Carbs
81.9g
Protein
55.1g
Fats

Micronutrients

Sugar: 0.7g
Sodium: 326.6mg
Cholesterol: 133.4mg
Serving: 216.3g

Meal Preparation

Method: Baked
Prep: 55 min
Cook: 67 min

Calorie Balance Analysis

Calorie Intake
1,483
from food
Calories Burned
1,572
during workout
Net Balance: -89 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~894 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
37 years
Gender
Female
Weight
54.3 kg
Height
1.57 m
BMI
22.0
Normal
Body Fat
21.6%
Lean Mass
42.5 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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