Bear Crawls

Advanced
Back, Core, Shoulders Bench, Barbell
Yoga

Benefits

Targets abdominal muscles

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
50
Average BPM
149
90% of max
Max BPM
165

Heart Rate Reserve: 86% - Maximum intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,874
Calories
342.1g
Carbs
136.1g
Protein
90.6g
Fats

Micronutrients

Sugar: 31.3g
Sodium: 428.5mg
Cholesterol: 175.1mg
Serving: 475.5g

Meal Preparation

Method: Grilled
Prep: 23 min
Cook: 108 min

Calorie Balance Analysis

Calorie Intake
1,874
from food
Calories Burned
1,460
during workout
Net Balance: +414 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,374 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
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
43 years
Gender
Female
Weight
61.5 kg
Height
1.58 m
BMI
24.7
Normal
Body Fat
24.0%
Lean Mass
46.8 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.

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