Bear Crawls

Intermediate
Upper Back, Rear Deltoids Pull-up Bar
HIIT

Benefits

Strengthens lower abs and hip flexors

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 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
60
Average BPM
153
89% of max
Max BPM
172

Heart Rate Reserve: 83% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Dinner

Macronutrients per Serving

3,363
Calories
297.0g
Carbs
117.5g
Protein
78.6g
Fats

Micronutrients

Sugar: 11.4g
Sodium: 1,140.7mg
Cholesterol: -0.3mg
Serving: 498.8g

Meal Preparation

Method: Roasted
Prep: 43 min
Cook: 22 min

Calorie Balance Analysis

Calorie Intake
3,363
from food
Calories Burned
1,927
during workout
Net Balance: +1,436 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,066 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.2 liters/day

Sample User Profile

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

Age
18 years
Gender
Female
Weight
126.3 kg
Height
1.67 m
BMI
45.3
Obese
Body Fat
35.0%
Lean Mass
82.1 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 2.2 liters of water daily.

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