Bear Crawls

Advanced
Obliques, Core None or Dumbbell
HIIT

Benefits

Targets abdominal muscles

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
73
Average BPM
131
69% of max
Max BPM
189

Heart Rate Reserve: 50% - Light intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

3,239
Calories
238.7g
Carbs
96.1g
Protein
64.3g
Fats

Micronutrients

Sugar: 20.4g
Sodium: 314.2mg
Cholesterol: 58.3mg
Serving: 308.1g

Meal Preparation

Method: Steamed
Prep: 53 min
Cook: 83 min

Calorie Balance Analysis

Calorie Intake
3,239
from food
Calories Burned
1,663
during workout
Net Balance: +1,576 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~919 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
56 years
Gender
Female
Weight
125.0 kg
Height
1.80 m
BMI
38.6
Obese
Body Fat
35.0%
Lean Mass
81.2 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 2.7 liters of water daily.

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