Bear Crawls

Intermediate
Shoulders, Triceps Bench or Sturdy Surface
Yoga

Benefits

Targets lower abs

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 20 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
154
87% of max
Max BPM
176

Heart Rate Reserve: 79% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Breakfast

Macronutrients per Serving

1,683
Calories
310.5g
Carbs
124.3g
Protein
83.1g
Fats

Micronutrients

Sugar: 18.0g
Sodium: 2,451.8mg
Cholesterol: 279.2mg
Serving: 330.5g

Meal Preparation

Method: Boiled
Prep: 35 min
Cook: 73 min

Calorie Balance Analysis

Calorie Intake
1,683
from food
Calories Burned
1,232
during workout
Net Balance: +451 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,124 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
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
58 years
Gender
Male
Weight
62.8 kg
Height
1.78 m
BMI
19.8
Normal
Body Fat
17.8%
Lean Mass
51.6 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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