Bear Crawls

Advanced
Core, Obliques Bench or Sturdy Surface
Cardio

Benefits

Builds shoulder width

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 15 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
139
75% of max
Max BPM
185

Heart Rate Reserve: 63% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

2,279
Calories
234.3g
Carbs
93.2g
Protein
61.9g
Fats

Micronutrients

Sugar: 8.7g
Sodium: 2,075.8mg
Cholesterol: 61.3mg
Serving: 188.8g

Meal Preparation

Method: Steamed
Prep: 45 min
Cook: 30 min

Calorie Balance Analysis

Calorie Intake
2,279
from food
Calories Burned
1,734
during workout
Net Balance: +545 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,160 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
Water Intake: 3.5 liters/day

Sample User Profile

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

Age
41 years
Gender
Female
Weight
83.0 kg
Height
1.79 m
BMI
25.9
Overweight
Body Fat
25.7%
Lean Mass
61.6 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 3.5 liters of water daily.

Related Exercises