Bear Crawls

Intermediate
Upper Back, Rear Deltoids Kettlebell
HIIT

Benefits

Targets obliques and improves core rotation

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 24 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
64
Average BPM
158
86% of max
Max BPM
183

Heart Rate Reserve: 79% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

2,764
Calories
241.1g
Carbs
97.3g
Protein
64.6g
Fats

Micronutrients

Sugar: 11.6g
Sodium: 127.1mg
Cholesterol: 274.1mg
Serving: 159.2g

Meal Preparation

Method: Steamed
Prep: 57 min
Cook: 19 min

Calorie Balance Analysis

Calorie Intake
2,764
from food
Calories Burned
1,015
during workout
Net Balance: +1,749 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~587 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.4 liters/day

Sample User Profile

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

Age
35 years
Gender
Female
Weight
102.4 kg
Height
1.95 m
BMI
26.9
Overweight
Body Fat
30.7%
Lean Mass
70.9 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 2.4 liters of water daily.

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