Bear Crawls

Intermediate
Upper Back, Rear Deltoids 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 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
58
Average BPM
122
69% of max
Max BPM
177

Heart Rate Reserve: 54% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,758
Calories
201.5g
Carbs
80.4g
Protein
53.4g
Fats

Micronutrients

Sugar: 13.2g
Sodium: 1,862.0mg
Cholesterol: 255.3mg
Serving: 149.8g

Meal Preparation

Method: Raw
Prep: 12 min
Cook: 88 min

Calorie Balance Analysis

Calorie Intake
1,758
from food
Calories Burned
810
during workout
Net Balance: +948 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~896 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 1.8 liters/day

Sample User Profile

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

Age
32 years
Gender
Male
Weight
70.6 kg
Height
1.62 m
BMI
26.9
Overweight
Body Fat
28.3%
Lean Mass
50.6 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 1.8 liters of water daily.

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