Bear Crawls

Advanced
Upper Back, Rear Deltoids Cable Machine or Resistance Band
Yoga

Benefits

Improves balance and leg 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 5 sets of 16 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
130
81% of max
Max BPM
161

Heart Rate Reserve: 65% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Breakfast

Macronutrients per Serving

1,363
Calories
332.1g
Carbs
133.2g
Protein
88.2g
Fats

Micronutrients

Sugar: 11.0g
Sodium: 807.2mg
Cholesterol: 173.1mg
Serving: 258.9g

Meal Preparation

Method: Roasted
Prep: 43 min
Cook: 39 min

Calorie Balance Analysis

Calorie Intake
1,363
from food
Calories Burned
686
during workout
Net Balance: +677 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~715 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
43.0 kg
Height
1.74 m
BMI
14.2
Underweight
Body Fat
13.1%
Lean Mass
37.4 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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