Bear Crawls

Advanced
Core, Obliques Bench or Step
Strength

Benefits

Builds explosive upper 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 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
73
Average BPM
143
73% of max
Max BPM
197

Heart Rate Reserve: 57% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,862
Calories
363.8g
Carbs
146.0g
Protein
97.0g
Fats

Micronutrients

Sugar: 27.1g
Sodium: 2,365.8mg
Cholesterol: 218.3mg
Serving: 297.2g

Meal Preparation

Method: Raw
Prep: 22 min
Cook: 58 min

Calorie Balance Analysis

Calorie Intake
1,862
from food
Calories Burned
2,246
during workout
Net Balance: -384 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,373 calories

Training Recommendations

Workout Frequency: 5 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
40 years
Gender
Male
Weight
62.0 kg
Height
1.54 m
BMI
26.1
Overweight
Body Fat
28.6%
Lean Mass
44.3 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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