Bear Crawls

Intermediate
Lower Chest, Triceps None or Dumbbells
HIIT

Benefits

Improves unilateral leg strength and balance

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
70
Average BPM
129
66% of max
Max BPM
196

Heart Rate Reserve: 46% - Light intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,453
Calories
332.9g
Carbs
132.3g
Protein
89.2g
Fats

Micronutrients

Sugar: 48.2g
Sodium: 2,073.4mg
Cholesterol: 72.7mg
Serving: 123.4g

Meal Preparation

Method: Baked
Prep: 20 min
Cook: 83 min

Calorie Balance Analysis

Calorie Intake
1,453
from food
Calories Burned
1,126
during workout
Net Balance: +327 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~680 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.3 liters/day

Sample User Profile

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

Age
52 years
Gender
Male
Weight
45.0 kg
Height
1.72 m
BMI
15.2
Underweight
Body Fat
16.4%
Lean Mass
37.6 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 3.3 liters of water daily.

Related Exercises