Bear Crawls

Advanced
Full Body Step or Box
HIIT

Benefits

Improves core stability and balance

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 15 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
63
Average BPM
139
76% of max
Max BPM
184

Heart Rate Reserve: 63% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,398
Calories
307.9g
Carbs
124.2g
Protein
82.5g
Fats

Micronutrients

Sugar: 45.2g
Sodium: 109.3mg
Cholesterol: 13.1mg
Serving: 288.0g

Meal Preparation

Method: Raw
Prep: 57 min
Cook: 15 min

Calorie Balance Analysis

Calorie Intake
1,398
from food
Calories Burned
738
during workout
Net Balance: +660 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~399 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
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
42 years
Gender
Male
Weight
46.5 kg
Height
1.77 m
BMI
14.9
Underweight
Body Fat
20.0%
Lean Mass
37.2 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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