Bird Dogs

Advanced
Calves Dumbbells or Barbell
Cardio

Benefits

Strengthens core and improves mobility

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
52
Average BPM
124
63% of max
Max BPM
195

Heart Rate Reserve: 50% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,508
Calories
168.8g
Carbs
67.8g
Protein
45.3g
Fats

Micronutrients

Sugar: 41.4g
Sodium: 2,326.3mg
Cholesterol: 149.6mg
Serving: 208.1g

Meal Preparation

Method: Steamed
Prep: 57 min
Cook: 10 min

Calorie Balance Analysis

Calorie Intake
1,508
from food
Calories Burned
1,332
during workout
Net Balance: +176 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~965 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 3.1 liters/day

Sample User Profile

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

Age
50 years
Gender
Female
Weight
52.3 kg
Height
1.84 m
BMI
15.5
Underweight
Body Fat
17.0%
Lean Mass
43.4 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 3.1 liters of water daily.

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