Bear Crawls

Beginner
Chest, Triceps, Shoulders None or Dumbbells
Yoga

Benefits

Strengthens back and legs

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 4 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
60
Average BPM
166
102% of max
Max BPM
163

Heart Rate Reserve: 103% - Maximum intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

1,196
Calories
245.8g
Carbs
97.8g
Protein
64.8g
Fats

Micronutrients

Sugar: 2.1g
Sodium: 1,967.5mg
Cholesterol: 299.2mg
Serving: 344.1g

Meal Preparation

Method: Steamed
Prep: 15 min
Cook: 109 min

Calorie Balance Analysis

Calorie Intake
1,196
from food
Calories Burned
725
during workout
Net Balance: +471 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~735 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.5 liters/day

Sample User Profile

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

Age
31 years
Gender
Male
Weight
48.3 kg
Height
1.65 m
BMI
17.7
Underweight
Body Fat
21.7%
Lean Mass
37.8 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 2.5 liters of water daily.

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