Bear Crawls

Intermediate
Back, Core, Shoulders Cable Machine or Resistance Band
HIIT

Benefits

Improves core stability

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 19 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
66
Average BPM
157
80% of max
Max BPM
196

Heart Rate Reserve: 70% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

1,552
Calories
234.1g
Carbs
93.4g
Protein
62.2g
Fats

Micronutrients

Sugar: 17.3g
Sodium: 1,587.3mg
Cholesterol: 198.3mg
Serving: 218.8g

Meal Preparation

Method: Baked
Prep: 5 min
Cook: 50 min

Calorie Balance Analysis

Calorie Intake
1,552
from food
Calories Burned
1,744
during workout
Net Balance: -192 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~889 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 1.8 liters/day

Sample User Profile

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

Age
57 years
Gender
Female
Weight
61.0 kg
Height
1.52 m
BMI
26.4
Overweight
Body Fat
27.9%
Lean Mass
44.0 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 1.8 liters of water daily.

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