Bear Crawls

Advanced
Obliques, Core Bench or Step
Yoga

Benefits

Builds lower body power

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 19 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
70
Average BPM
131
68% of max
Max BPM
191

Heart Rate Reserve: 50% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Snack

Macronutrients per Serving

1,710
Calories
309.2g
Carbs
124.4g
Protein
82.4g
Fats

Micronutrients

Sugar: 42.5g
Sodium: 907.6mg
Cholesterol: 225.1mg
Serving: 327.6g

Meal Preparation

Method: Raw
Prep: 39 min
Cook: 83 min

Calorie Balance Analysis

Calorie Intake
1,710
from food
Calories Burned
835
during workout
Net Balance: +876 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~851 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 1.8 liters/day

Sample User Profile

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

Age
31 years
Gender
Female
Weight
57.8 kg
Height
1.73 m
BMI
19.3
Normal
Body Fat
18.3%
Lean Mass
47.2 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 1.8 liters of water daily.

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