Bear Crawls

Beginner
Rear Deltoids, Upper Back Low Bar or TRX
HIIT

Benefits

Targets lower chest

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
57
Average BPM
134
78% of max
Max BPM
172

Heart Rate Reserve: 67% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

2,989
Calories
245.8g
Carbs
98.0g
Protein
66.0g
Fats

Micronutrients

Sugar: 44.7g
Sodium: 1,116.6mg
Cholesterol: 60.1mg
Serving: 133.2g

Meal Preparation

Method: Baked
Prep: 38 min
Cook: 108 min

Calorie Balance Analysis

Calorie Intake
2,989
from food
Calories Burned
1,634
during workout
Net Balance: +1,355 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~919 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
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
22 years
Gender
Male
Weight
117.7 kg
Height
1.69 m
BMI
41.2
Obese
Body Fat
35.0%
Lean Mass
76.5 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.

Related Exercises