Bird Dogs

Beginner
Biceps, Forearms Pull-up Bar
HIIT

Benefits

Improves unilateral leg strength and balance

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 23 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
130
69% of max
Max BPM
188

Heart Rate Reserve: 57% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Dinner

Macronutrients per Serving

3,496
Calories
250.3g
Carbs
100.5g
Protein
66.7g
Fats

Micronutrients

Sugar: 46.1g
Sodium: 385.0mg
Cholesterol: 44.6mg
Serving: 399.0g

Meal Preparation

Method: Steamed
Prep: 13 min
Cook: 59 min

Calorie Balance Analysis

Calorie Intake
3,496
from food
Calories Burned
1,717
during workout
Net Balance: +1,779 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~945 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 3.2 liters/day

Sample User Profile

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

Age
29 years
Gender
Male
Weight
120.8 kg
Height
1.87 m
BMI
34.5
Obese
Body Fat
34.7%
Lean Mass
78.8 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 3.2 liters of water daily.

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