Bear Crawls

Advanced
Chest, Triceps Step or Box
Strength

Benefits

Targets upper chest

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 25 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
123
73% of max
Max BPM
168

Heart Rate Reserve: 62% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Breakfast

Macronutrients per Serving

2,357
Calories
246.2g
Carbs
98.9g
Protein
65.7g
Fats

Micronutrients

Sugar: 33.4g
Sodium: 37.1mg
Cholesterol: 132.8mg
Serving: 285.6g

Meal Preparation

Method: Fried
Prep: 21 min
Cook: 87 min

Calorie Balance Analysis

Calorie Intake
2,357
from food
Calories Burned
2,103
during workout
Net Balance: +254 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,320 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
Water Intake: 3.5 liters/day

Sample User Profile

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

Age
36 years
Gender
Male
Weight
84.2 kg
Height
1.94 m
BMI
22.4
Normal
Body Fat
21.6%
Lean Mass
66.0 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 3.5 liters of water daily.

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