Bird Dogs

Beginner
Shoulders Pull-up Bar
Strength

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 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
66
Average BPM
139
78% of max
Max BPM
177

Heart Rate Reserve: 65% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Dinner

Macronutrients per Serving

1,814
Calories
258.8g
Carbs
102.6g
Protein
68.7g
Fats

Micronutrients

Sugar: 23.4g
Sodium: 1,134.1mg
Cholesterol: 262.0mg
Serving: 206.5g

Meal Preparation

Method: Steamed
Prep: 32 min
Cook: 38 min

Calorie Balance Analysis

Calorie Intake
1,814
from food
Calories Burned
1,522
during workout
Net Balance: +292 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,012 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.1 liters/day

Sample User Profile

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

Age
24 years
Gender
Female
Weight
67.9 kg
Height
1.56 m
BMI
27.9
Overweight
Body Fat
28.5%
Lean Mass
48.5 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 2.1 liters of water daily.

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