Bear Crawls

Intermediate
Quadriceps, Calves, Glutes Wall
Cardio

Benefits

Strengthens back and improves posture

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
61
Average BPM
132
69% of max
Max BPM
192

Heart Rate Reserve: 54% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Lunch

Macronutrients per Serving

1,878
Calories
270.6g
Carbs
107.8g
Protein
72.0g
Fats

Micronutrients

Sugar: 33.8g
Sodium: 473.6mg
Cholesterol: 234.6mg
Serving: 310.7g

Meal Preparation

Method: Baked
Prep: 10 min
Cook: 46 min

Calorie Balance Analysis

Calorie Intake
1,878
from food
Calories Burned
1,303
during workout
Net Balance: +575 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~937 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
34 years
Gender
Female
Weight
68.0 kg
Height
1.50 m
BMI
30.2
Obese
Body Fat
31.2%
Lean Mass
46.7 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 2.1 liters of water daily.

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