Bear Crawls

Beginner
Calves Bench, Barbell
HIIT

Benefits

Isolates triceps

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 23 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
65
Average BPM
135
73% of max
Max BPM
185

Heart Rate Reserve: 59% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

2,364
Calories
233.4g
Carbs
93.0g
Protein
62.0g
Fats

Micronutrients

Sugar: 16.5g
Sodium: 602.4mg
Cholesterol: 230.6mg
Serving: 237.5g

Meal Preparation

Method: Grilled
Prep: 60 min
Cook: 76 min

Calorie Balance Analysis

Calorie Intake
2,364
from food
Calories Burned
1,808
during workout
Net Balance: +556 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~925 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 3.4 liters/day

Sample User Profile

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

Age
47 years
Gender
Male
Weight
82.2 kg
Height
1.83 m
BMI
24.6
Normal
Body Fat
25.4%
Lean Mass
61.4 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 3.4 liters of water daily.

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