Bear Crawls

Beginner
Shoulders, Upper Back Bench or Step
HIIT

Benefits

Builds upper body strength

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
51
Average BPM
125
68% of max
Max BPM
184

Heart Rate Reserve: 56% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,864
Calories
263.9g
Carbs
106.7g
Protein
71.0g
Fats

Micronutrients

Sugar: 15.6g
Sodium: 2,409.8mg
Cholesterol: 234.9mg
Serving: 475.0g

Meal Preparation

Method: Roasted
Prep: 25 min
Cook: 25 min

Calorie Balance Analysis

Calorie Intake
1,864
from food
Calories Burned
2,202
during workout
Net Balance: -338 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,126 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
31 years
Gender
Male
Weight
63.2 kg
Height
1.64 m
BMI
23.5
Normal
Body Fat
25.3%
Lean Mass
47.2 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 2.7 liters of water daily.

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