Bear Crawls

Advanced
Quadriceps, Hamstrings, Glutes Wall
Strength

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 23 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
140
77% of max
Max BPM
182

Heart Rate Reserve: 68% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Breakfast

Macronutrients per Serving

1,864
Calories
388.9g
Carbs
155.9g
Protein
104.0g
Fats

Micronutrients

Sugar: 8.8g
Sodium: 312.9mg
Cholesterol: 124.3mg
Serving: 490.7g

Meal Preparation

Method: Steamed
Prep: 54 min
Cook: 25 min

Calorie Balance Analysis

Calorie Intake
1,864
from food
Calories Burned
724
during workout
Net Balance: +1,140 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~501 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 1.5 liters/day

Sample User Profile

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

Age
54 years
Gender
Male
Weight
67.7 kg
Height
1.54 m
BMI
28.6
Overweight
Body Fat
28.0%
Lean Mass
48.8 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 1.5 liters of water daily.

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