Bear Crawls

Advanced
Lower Abs Bench or Sturdy Surface
Cardio

Benefits

Targets lower abs

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 18 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
149
90% of max
Max BPM
165

Heart Rate Reserve: 86% - Maximum intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,730
Calories
341.3g
Carbs
136.4g
Protein
91.4g
Fats

Micronutrients

Sugar: 31.1g
Sodium: 445.5mg
Cholesterol: 178.1mg
Serving: 471.8g

Meal Preparation

Method: Steamed
Prep: 23 min
Cook: 109 min

Calorie Balance Analysis

Calorie Intake
1,730
from food
Calories Burned
1,955
during workout
Net Balance: -225 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,381 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
43 years
Gender
Female
Weight
61.5 kg
Height
1.58 m
BMI
24.7
Normal
Body Fat
25.5%
Lean Mass
45.8 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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