Bear Crawls

Advanced
Rear Deltoids, Upper Back Step or Box
Strength

Benefits

Improves posture and strengthens upper back

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 24 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
66
Average BPM
138
78% of max
Max BPM
177

Heart Rate Reserve: 65% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Breakfast

Macronutrients per Serving

2,431
Calories
192.0g
Carbs
77.9g
Protein
51.6g
Fats

Micronutrients

Sugar: 40.0g
Sodium: 1,475.0mg
Cholesterol: 0.4mg
Serving: 183.6g

Meal Preparation

Method: Baked
Prep: 45 min
Cook: 91 min

Calorie Balance Analysis

Calorie Intake
2,431
from food
Calories Burned
1,469
during workout
Net Balance: +962 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~909 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.1 liters/day

Sample User Profile

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

Age
22 years
Gender
Female
Weight
78.3 kg
Height
1.70 m
BMI
27.1
Overweight
Body Fat
31.6%
Lean Mass
53.5 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 2.1 liters of water daily.

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