Bird Dogs

Beginner
Glutes, Hamstrings None or Dumbbells
HIIT

Benefits

Improves hip power and cardiovascular fitness

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
55
Average BPM
125
74% of max
Max BPM
169

Heart Rate Reserve: 61% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,683
Calories
209.4g
Carbs
83.8g
Protein
55.3g
Fats

Micronutrients

Sugar: 40.2g
Sodium: 1,084.0mg
Cholesterol: 44.5mg
Serving: 222.6g

Meal Preparation

Method: Steamed
Prep: 37 min
Cook: 82 min

Calorie Balance Analysis

Calorie Intake
1,683
from food
Calories Burned
1,977
during workout
Net Balance: -294 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,019 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
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
51 years
Gender
Male
Weight
65.0 kg
Height
1.60 m
BMI
25.4
Overweight
Body Fat
28.6%
Lean Mass
46.4 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 2.5 liters of water daily.

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