Bear Crawls

Intermediate
Legs, Core Wall
Strength

Benefits

Improves balance and coordination

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 23 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
144
87% of max
Max BPM
166

Heart Rate Reserve: 78% - Vigorous intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Dinner

Macronutrients per Serving

1,560
Calories
194.1g
Carbs
78.1g
Protein
51.9g
Fats

Micronutrients

Sugar: 24.5g
Sodium: 836.5mg
Cholesterol: 24.2mg
Serving: 299.2g

Meal Preparation

Method: Steamed
Prep: 58 min
Cook: 96 min

Calorie Balance Analysis

Calorie Intake
1,560
from food
Calories Burned
1,897
during workout
Net Balance: -337 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,113 calories

Training Recommendations

Workout Frequency: 4 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
22 years
Gender
Female
Weight
54.7 kg
Height
1.61 m
BMI
21.1
Normal
Body Fat
20.9%
Lean Mass
43.3 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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