Bird Dogs

Beginner
Biceps, Forearms Box or Platform
HIIT

Benefits

Builds back 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 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
67
Average BPM
152
93% of max
Max BPM
164

Heart Rate Reserve: 88% - Maximum intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,314
Calories
285.1g
Carbs
115.3g
Protein
76.4g
Fats

Micronutrients

Sugar: 42.1g
Sodium: 2,084.3mg
Cholesterol: 284.8mg
Serving: 170.7g

Meal Preparation

Method: Grilled
Prep: 39 min
Cook: 106 min

Calorie Balance Analysis

Calorie Intake
1,314
from food
Calories Burned
954
during workout
Net Balance: +360 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~555 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.8 liters/day

Sample User Profile

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

Age
54 years
Gender
Female
Weight
55.5 kg
Height
1.71 m
BMI
19.0
Normal
Body Fat
22.3%
Lean Mass
43.1 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 2.8 liters of water daily.

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