Bear Crawls

Intermediate
Obliques, Core Wall
HIIT

Benefits

Strengthens triceps and 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 24 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
65
Average BPM
164
83% of max
Max BPM
199

Heart Rate Reserve: 74% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Dinner

Macronutrients per Serving

1,562
Calories
260.5g
Carbs
103.2g
Protein
69.6g
Fats

Micronutrients

Sugar: 25.2g
Sodium: 1,535.4mg
Cholesterol: 119.6mg
Serving: 157.4g

Meal Preparation

Method: Grilled
Prep: 45 min
Cook: 42 min

Calorie Balance Analysis

Calorie Intake
1,562
from food
Calories Burned
1,967
during workout
Net Balance: -405 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,002 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.0 liters/day

Sample User Profile

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

Age
53 years
Gender
Female
Weight
56.6 kg
Height
1.59 m
BMI
22.4
Normal
Body Fat
24.4%
Lean Mass
42.8 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 2.0 liters of water daily.

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