Bear Crawls

Advanced
Quadriceps Dumbbells
HIIT

Benefits

Strengthens core and improves mobility

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 4 sets of 18 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
51
Average BPM
127
65% of max
Max BPM
194

Heart Rate Reserve: 53% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,898
Calories
262.0g
Carbs
104.1g
Protein
69.7g
Fats

Micronutrients

Sugar: 19.6g
Sodium: 2,255.1mg
Cholesterol: 232.1mg
Serving: 112.0g

Meal Preparation

Method: Fried
Prep: 37 min
Cook: 77 min

Calorie Balance Analysis

Calorie Intake
1,898
from food
Calories Burned
846
during workout
Net Balance: +1,052 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~495 calories

Training Recommendations

Workout Frequency: 3 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
48 years
Gender
Male
Weight
70.3 kg
Height
1.89 m
BMI
19.7
Normal
Body Fat
22.4%
Lean Mass
54.6 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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