Bear Crawls

Beginner
Lower Back, Glutes Step or Box
Cardio

Benefits

Improves balance and leg strength

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 16 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
120
66% of max
Max BPM
182

Heart Rate Reserve: 45% - Light intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

2,990
Calories
220.7g
Carbs
89.2g
Protein
59.3g
Fats

Micronutrients

Sugar: 19.9g
Sodium: 579.8mg
Cholesterol: 76.3mg
Serving: 172.1g

Meal Preparation

Method: Baked
Prep: 21 min
Cook: 104 min

Calorie Balance Analysis

Calorie Intake
2,990
from food
Calories Burned
1,287
during workout
Net Balance: +1,703 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,001 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.1 liters/day

Sample User Profile

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

Age
28 years
Gender
Female
Weight
109.0 kg
Height
1.79 m
BMI
34.0
Obese
Body Fat
32.1%
Lean Mass
74.0 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 2.1 liters of water daily.

Related Exercises