Bear Crawls

Beginner
Core, Obliques Box or Platform
HIIT

Benefits

Strengthens back and improves posture

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 17 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
71
Average BPM
148
91% of max
Max BPM
162

Heart Rate Reserve: 85% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

1,252
Calories
272.8g
Carbs
109.3g
Protein
72.5g
Fats

Micronutrients

Sugar: 27.1g
Sodium: 225.4mg
Cholesterol: 188.2mg
Serving: 322.3g

Meal Preparation

Method: Boiled
Prep: 54 min
Cook: 94 min

Calorie Balance Analysis

Calorie Intake
1,252
from food
Calories Burned
1,730
during workout
Net Balance: -478 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~996 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 1.6 liters/day

Sample User Profile

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

Age
45 years
Gender
Male
Weight
44.3 kg
Height
1.65 m
BMI
16.3
Underweight
Body Fat
18.2%
Lean Mass
36.2 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 1.6 liters of water daily.

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