Bear Crawls

Advanced
Quadriceps, Hamstrings, Glutes Kettlebell
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 18 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
155
94% of max
Max BPM
165

Heart Rate Reserve: 90% - Maximum intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Dinner

Macronutrients per Serving

1,706
Calories
305.9g
Carbs
122.3g
Protein
80.8g
Fats

Micronutrients

Sugar: 3.9g
Sodium: 373.7mg
Cholesterol: 155.1mg
Serving: 197.6g

Meal Preparation

Method: Grilled
Prep: 58 min
Cook: 90 min

Calorie Balance Analysis

Calorie Intake
1,706
from food
Calories Burned
702
during workout
Net Balance: +1,004 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~698 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 1.5 liters/day

Sample User Profile

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

Age
33 years
Gender
Female
Weight
56.3 kg
Height
1.55 m
BMI
23.4
Normal
Body Fat
25.4%
Lean Mass
42.0 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 1.5 liters of water daily.

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