Bear Crawls

Intermediate
Upper Back, Rear Deltoids Barbell
Cardio

Benefits

Builds lower body power and endurance

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 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
57
Average BPM
128
76% of max
Max BPM
169

Heart Rate Reserve: 63% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,763
Calories
426.7g
Carbs
171.5g
Protein
114.7g
Fats

Micronutrients

Sugar: 41.6g
Sodium: 1,724.7mg
Cholesterol: 19.5mg
Serving: 137.4g

Meal Preparation

Method: Baked
Prep: 51 min
Cook: 110 min

Calorie Balance Analysis

Calorie Intake
1,763
from food
Calories Burned
600
during workout
Net Balance: +1,163 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~495 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.4 liters/day

Sample User Profile

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

Age
34 years
Gender
Female
Weight
67.8 kg
Height
1.68 m
BMI
24.0
Normal
Body Fat
25.8%
Lean Mass
50.3 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 3.4 liters of water daily.

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