Bear Crawls

Intermediate
Glutes, Hamstrings, Core Pull-up Bar
Yoga

Benefits

Targets biceps and forearms

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
67
Average BPM
132
78% of max
Max BPM
170

Heart Rate Reserve: 63% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,252
Calories
282.1g
Carbs
112.6g
Protein
74.9g
Fats

Micronutrients

Sugar: 29.2g
Sodium: 235.0mg
Cholesterol: 34.6mg
Serving: 254.1g

Meal Preparation

Method: Steamed
Prep: 42 min
Cook: 105 min

Calorie Balance Analysis

Calorie Intake
1,252
from food
Calories Burned
568
during workout
Net Balance: +684 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~602 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.3 liters/day

Sample User Profile

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

Age
52 years
Gender
Male
Weight
50.6 kg
Height
1.78 m
BMI
16.0
Underweight
Body Fat
20.6%
Lean Mass
40.1 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 2.3 liters of water daily.

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