Bear Crawls

Beginner
Quadriceps, Glutes Pull-up Bar
HIIT

Benefits

Builds shoulder width

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 16 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
57
Average BPM
168
85% of max
Max BPM
198

Heart Rate Reserve: 78% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

2,268
Calories
437.5g
Carbs
176.2g
Protein
116.8g
Fats

Micronutrients

Sugar: 43.0g
Sodium: 289.5mg
Cholesterol: 8.5mg
Serving: 345.7g

Meal Preparation

Method: Grilled
Prep: 31 min
Cook: 55 min

Calorie Balance Analysis

Calorie Intake
2,268
from food
Calories Burned
1,478
during workout
Net Balance: +790 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~775 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.5 liters/day

Sample User Profile

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

Age
35 years
Gender
Female
Weight
78.0 kg
Height
1.67 m
BMI
28.0
Overweight
Body Fat
25.2%
Lean Mass
58.3 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 2.5 liters of water daily.

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