Bear Crawls

Advanced
Quadriceps, Glutes Parallel Bars or Chair
HIIT

Benefits

Improves posture and back 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 21 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
66
Average BPM
133
76% of max
Max BPM
174

Heart Rate Reserve: 62% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Breakfast

Macronutrients per Serving

1,144
Calories
309.3g
Carbs
122.8g
Protein
82.6g
Fats

Micronutrients

Sugar: 10.7g
Sodium: 2,004.2mg
Cholesterol: 172.9mg
Serving: 174.3g

Meal Preparation

Method: Fried
Prep: 20 min
Cook: 105 min

Calorie Balance Analysis

Calorie Intake
1,144
from food
Calories Burned
1,939
during workout
Net Balance: -795 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~973 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.6 liters/day

Sample User Profile

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

Age
22 years
Gender
Female
Weight
42.4 kg
Height
1.56 m
BMI
17.4
Underweight
Body Fat
24.7%
Lean Mass
31.9 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 2.6 liters of water daily.

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