Bear Crawls

Intermediate
Chest, Triceps, Shoulders Bench or Sturdy Surface
Yoga

Benefits

Improves 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 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
55
Average BPM
139
84% of max
Max BPM
167

Heart Rate Reserve: 75% - Vigorous intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Dinner

Macronutrients per Serving

2,974
Calories
304.7g
Carbs
122.3g
Protein
81.8g
Fats

Micronutrients

Sugar: 39.2g
Sodium: 925.1mg
Cholesterol: 23.2mg
Serving: 400.6g

Meal Preparation

Method: Steamed
Prep: 50 min
Cook: 68 min

Calorie Balance Analysis

Calorie Intake
2,974
from food
Calories Burned
828
during workout
Net Balance: +2,146 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~851 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 3.1 liters/day

Sample User Profile

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

Age
23 years
Gender
Male
Weight
107.8 kg
Height
1.93 m
BMI
28.9
Overweight
Body Fat
28.5%
Lean Mass
77.0 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 3.1 liters of water daily.

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