Bear Crawls

Intermediate
Legs, Shoulders, Core None or Dumbbells
Yoga

Benefits

Improves core stability and upper body 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 17 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
67
Average BPM
167
84% of max
Max BPM
198

Heart Rate Reserve: 76% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

2,464
Calories
172.5g
Carbs
69.9g
Protein
46.0g
Fats

Micronutrients

Sugar: 4.9g
Sodium: 1,717.8mg
Cholesterol: 110.1mg
Serving: 291.8g

Meal Preparation

Method: Boiled
Prep: 53 min
Cook: 120 min

Calorie Balance Analysis

Calorie Intake
2,464
from food
Calories Burned
1,195
during workout
Net Balance: +1,269 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,097 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
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
45 years
Gender
Female
Weight
88.6 kg
Height
1.78 m
BMI
28.0
Overweight
Body Fat
27.6%
Lean Mass
64.1 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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