Bear Crawls

Beginner
Calves Barbell
HIIT

Benefits

Improves core stability

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
72
Average BPM
138
86% of max
Max BPM
161

Heart Rate Reserve: 75% - Vigorous intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

2,559
Calories
206.7g
Carbs
82.4g
Protein
55.2g
Fats

Micronutrients

Sugar: 16.5g
Sodium: 1,921.5mg
Cholesterol: 224.0mg
Serving: 398.2g

Meal Preparation

Method: Raw
Prep: 52 min
Cook: 45 min

Calorie Balance Analysis

Calorie Intake
2,559
from food
Calories Burned
2,467
during workout
Net Balance: +92 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,175 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
18 years
Gender
Female
Weight
87.8 kg
Height
1.93 m
BMI
23.6
Normal
Body Fat
28.8%
Lean Mass
62.5 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.

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