Bear Crawls

Beginner
Back, Biceps Dumbbells or Barbell
Yoga

Benefits

Builds shoulder width

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 3 sets of 12 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
64
Average BPM
141
74% of max
Max BPM
189

Heart Rate Reserve: 61% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

1,852
Calories
245.1g
Carbs
98.8g
Protein
65.5g
Fats

Micronutrients

Sugar: 39.3g
Sodium: 259.6mg
Cholesterol: 61.7mg
Serving: 143.5g

Meal Preparation

Method: Raw
Prep: 18 min
Cook: 22 min

Calorie Balance Analysis

Calorie Intake
1,852
from food
Calories Burned
913
during workout
Net Balance: +939 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~458 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 1.9 liters/day

Sample User Profile

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

Age
40 years
Gender
Male
Weight
69.7 kg
Height
1.51 m
BMI
30.6
Obese
Body Fat
30.6%
Lean Mass
48.4 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 1.9 liters of water daily.

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