Bear Crawls

Intermediate
Full Body Kettlebell
Strength

Benefits

Improves shoulder mobility and 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 5 sets of 20 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
62
Average BPM
129
66% of max
Max BPM
195

Heart Rate Reserve: 50% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,796
Calories
249.8g
Carbs
100.2g
Protein
67.2g
Fats

Micronutrients

Sugar: 14.3g
Sodium: 1,812.8mg
Cholesterol: 66.5mg
Serving: 264.7g

Meal Preparation

Method: Raw
Prep: 49 min
Cook: 113 min

Calorie Balance Analysis

Calorie Intake
1,796
from food
Calories Burned
1,225
during workout
Net Balance: +571 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~858 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.1 liters/day

Sample User Profile

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

Age
54 years
Gender
Female
Weight
66.7 kg
Height
1.74 m
BMI
22.0
Normal
Body Fat
22.2%
Lean Mass
51.9 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 2.1 liters of water daily.

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