Bear Crawls

Advanced
Chest, Triceps, Shoulders Kettlebell
HIIT

Benefits

Builds lower body power

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 15 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
63
Average BPM
145
74% of max
Max BPM
194

Heart Rate Reserve: 62% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Breakfast

Macronutrients per Serving

3,308
Calories
280.5g
Carbs
111.9g
Protein
74.2g
Fats

Micronutrients

Sugar: 18.1g
Sodium: 1,840.7mg
Cholesterol: 54.6mg
Serving: 203.5g

Meal Preparation

Method: Steamed
Prep: 39 min
Cook: 51 min

Calorie Balance Analysis

Calorie Intake
3,308
from food
Calories Burned
1,651
during workout
Net Balance: +1,657 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~916 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 3.2 liters/day

Sample User Profile

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

Age
20 years
Gender
Male
Weight
124.3 kg
Height
1.82 m
BMI
37.5
Obese
Body Fat
35.0%
Lean Mass
80.8 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 3.2 liters of water daily.

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