Bear Crawls

Intermediate
Core, Obliques Cable Machine or Resistance Band
Cardio

Benefits

Strengthens back and legs

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 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
61
Average BPM
141
77% of max
Max BPM
183

Heart Rate Reserve: 66% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Snack

Macronutrients per Serving

1,680
Calories
284.2g
Carbs
114.7g
Protein
76.1g
Fats

Micronutrients

Sugar: 17.1g
Sodium: 1,621.7mg
Cholesterol: 45.5mg
Serving: 374.7g

Meal Preparation

Method: Raw
Prep: 53 min
Cook: 91 min

Calorie Balance Analysis

Calorie Intake
1,680
from food
Calories Burned
1,181
during workout
Net Balance: +499 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~835 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 3.0 liters/day

Sample User Profile

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

Age
40 years
Gender
Female
Weight
60.0 kg
Height
1.88 m
BMI
17.0
Underweight
Body Fat
19.8%
Lean Mass
48.1 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 3.0 liters of water daily.

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