Bear Crawls

Beginner
Biceps, Forearms Kettlebell
Cardio

Benefits

Builds chest 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 21 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
66
Average BPM
146
88% of max
Max BPM
166

Heart Rate Reserve: 80% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

2,237
Calories
237.5g
Carbs
94.4g
Protein
62.8g
Fats

Micronutrients

Sugar: 12.9g
Sodium: 370.7mg
Cholesterol: 182.7mg
Serving: 432.7g

Meal Preparation

Method: Fried
Prep: 10 min
Cook: 79 min

Calorie Balance Analysis

Calorie Intake
2,237
from food
Calories Burned
651
during workout
Net Balance: +1,586 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~542 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.5 liters/day

Sample User Profile

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

Age
46 years
Gender
Male
Weight
88.3 kg
Height
1.63 m
BMI
33.3
Obese
Body Fat
35.0%
Lean Mass
57.4 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 3.5 liters of water daily.

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