Bear Crawls

Intermediate
Lower Back, Glutes Wall
Cardio

Benefits

Improves shoulder health and posture

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 22 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
50
Average BPM
126
70% of max
Max BPM
180

Heart Rate Reserve: 59% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Lunch

Macronutrients per Serving

1,606
Calories
259.1g
Carbs
103.6g
Protein
69.4g
Fats

Micronutrients

Sugar: 15.2g
Sodium: 127.8mg
Cholesterol: 36.0mg
Serving: 103.9g

Meal Preparation

Method: Baked
Prep: 15 min
Cook: 112 min

Calorie Balance Analysis

Calorie Intake
1,606
from food
Calories Burned
1,915
during workout
Net Balance: -309 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,315 calories

Training Recommendations

Workout Frequency: 5 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
33 years
Gender
Male
Weight
57.7 kg
Height
1.53 m
BMI
24.7
Normal
Body Fat
25.6%
Lean Mass
42.9 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 2.7 liters of water daily.

Related Exercises