Bear Crawls

Intermediate
Chest, Triceps Low Bar or TRX
HIIT

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 3 sets of 10 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
57
Average BPM
155
85% of max
Max BPM
182

Heart Rate Reserve: 78% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,641
Calories
302.6g
Carbs
121.2g
Protein
80.9g
Fats

Micronutrients

Sugar: 9.7g
Sodium: 1,452.8mg
Cholesterol: 110.6mg
Serving: 338.7g

Meal Preparation

Method: Fried
Prep: 57 min
Cook: 20 min

Calorie Balance Analysis

Calorie Intake
1,641
from food
Calories Burned
1,676
during workout
Net Balance: -35 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~444 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.6 liters/day

Sample User Profile

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

Age
56 years
Gender
Male
Weight
59.0 kg
Height
1.56 m
BMI
24.2
Normal
Body Fat
26.5%
Lean Mass
43.4 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 2.6 liters of water daily.

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