Bear Crawls

Advanced
Full Body, Core, Shoulders Resistance Band
Yoga

Benefits

Builds shoulder width

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 21 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
68
Average BPM
127
72% of max
Max BPM
175

Heart Rate Reserve: 55% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

2,080
Calories
218.6g
Carbs
86.7g
Protein
58.1g
Fats

Micronutrients

Sugar: 18.7g
Sodium: 1,733.5mg
Cholesterol: 11.0mg
Serving: 436.7g

Meal Preparation

Method: Boiled
Prep: 36 min
Cook: 77 min

Calorie Balance Analysis

Calorie Intake
2,080
from food
Calories Burned
569
during workout
Net Balance: +1,511 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~636 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 1.5 liters/day

Sample User Profile

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

Age
24 years
Gender
Male
Weight
74.0 kg
Height
1.76 m
BMI
23.9
Normal
Body Fat
24.7%
Lean Mass
55.7 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 1.5 liters of water daily.

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