Bird Dogs

Advanced
Core Cable Machine
HIIT

Benefits

Improves core stability

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 24 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
69
Average BPM
122
69% of max
Max BPM
177

Heart Rate Reserve: 49% - Light intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

1,103
Calories
184.2g
Carbs
74.2g
Protein
49.3g
Fats

Micronutrients

Sugar: 40.9g
Sodium: 134.2mg
Cholesterol: 268.7mg
Serving: 162.4g

Meal Preparation

Method: Steamed
Prep: 36 min
Cook: 78 min

Calorie Balance Analysis

Calorie Intake
1,103
from food
Calories Burned
1,297
during workout
Net Balance: -194 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~725 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.5 liters/day

Sample User Profile

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

Age
20 years
Gender
Female
Weight
43.7 kg
Height
1.61 m
BMI
16.9
Underweight
Body Fat
22.3%
Lean Mass
33.9 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 2.5 liters of water daily.

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