Bear Crawls

Advanced
Biceps, Forearms Bench, Barbell
Yoga

Benefits

Builds unilateral leg strength and balance

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 5 sets of 22 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
143
76% of max
Max BPM
187

Heart Rate Reserve: 63% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,788
Calories
210.6g
Carbs
83.1g
Protein
55.6g
Fats

Micronutrients

Sugar: 8.6g
Sodium: 932.5mg
Cholesterol: 148.7mg
Serving: 336.1g

Meal Preparation

Method: Fried
Prep: 37 min
Cook: 112 min

Calorie Balance Analysis

Calorie Intake
1,788
from food
Calories Burned
508
during workout
Net Balance: +1,280 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~541 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.4 liters/day

Sample User Profile

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

Age
41 years
Gender
Male
Weight
66.9 kg
Height
1.69 m
BMI
23.4
Normal
Body Fat
27.3%
Lean Mass
48.6 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 3.4 liters of water daily.

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