Bird Dogs

Beginner
Shoulders Bench, Barbell
Strength

Benefits

Strengthens lower abs

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 25 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
167
103% of max
Max BPM
162

Heart Rate Reserve: 105% - Maximum intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,814
Calories
226.6g
Carbs
90.4g
Protein
60.5g
Fats

Micronutrients

Sugar: 39.0g
Sodium: 1,698.9mg
Cholesterol: 207.3mg
Serving: 363.2g

Meal Preparation

Method: Grilled
Prep: 11 min
Cook: 79 min

Calorie Balance Analysis

Calorie Intake
1,814
from food
Calories Burned
909
during workout
Net Balance: +905 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~606 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 1.7 liters/day

Sample User Profile

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

Age
39 years
Gender
Female
Weight
61.4 kg
Height
1.65 m
BMI
22.5
Normal
Body Fat
30.8%
Lean Mass
42.4 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 1.7 liters of water daily.

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