Bear Crawls

Advanced
Glutes, Hamstrings Bench or Sturdy Surface
HIIT

Benefits

Builds lower body power

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 24 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
60
Average BPM
153
89% of max
Max BPM
172

Heart Rate Reserve: 83% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

3,328
Calories
296.1g
Carbs
118.3g
Protein
78.9g
Fats

Micronutrients

Sugar: 10.9g
Sodium: 1,149.6mg
Cholesterol: -1.4mg
Serving: 498.8g

Meal Preparation

Method: Boiled
Prep: 43 min
Cook: 22 min

Calorie Balance Analysis

Calorie Intake
3,328
from food
Calories Burned
1,926
during workout
Net Balance: +1,402 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,063 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.2 liters/day

Sample User Profile

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

Age
18 years
Gender
Male
Weight
125.7 kg
Height
1.67 m
BMI
45.1
Obese
Body Fat
35.0%
Lean Mass
81.7 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 2.2 liters of water daily.

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