Bear Crawls

Advanced
Core, Lower Back Kettlebell
Cardio

Benefits

Improves core rotation strength

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 22 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
74
Average BPM
142
78% of max
Max BPM
183

Heart Rate Reserve: 62% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

1,630
Calories
309.8g
Carbs
123.7g
Protein
82.6g
Fats

Micronutrients

Sugar: 21.7g
Sodium: 2,371.7mg
Cholesterol: 27.3mg
Serving: 236.3g

Meal Preparation

Method: Raw
Prep: 52 min
Cook: 31 min

Calorie Balance Analysis

Calorie Intake
1,630
from food
Calories Burned
1,206
during workout
Net Balance: +424 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~918 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
42 years
Gender
Male
Weight
53.5 kg
Height
1.72 m
BMI
18.1
Underweight
Body Fat
20.8%
Lean Mass
42.4 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 1.6 liters of water daily.

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