Bird Dogs

Beginner
Lower Abs None or Dumbbells
Cardio

Benefits

Improves balance and leg strength

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 21 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
71
Average BPM
152
92% of max
Max BPM
165

Heart Rate Reserve: 86% - Maximum intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Breakfast

Macronutrients per Serving

2,522
Calories
250.4g
Carbs
100.7g
Protein
66.8g
Fats

Micronutrients

Sugar: 15.1g
Sodium: 2,139.9mg
Cholesterol: 139.7mg
Serving: 301.0g

Meal Preparation

Method: Grilled
Prep: 55 min
Cook: 43 min

Calorie Balance Analysis

Calorie Intake
2,522
from food
Calories Burned
1,267
during workout
Net Balance: +1,255 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~939 calories

Training Recommendations

Workout Frequency: 4 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
30 years
Gender
Female
Weight
90.6 kg
Height
1.66 m
BMI
32.9
Obese
Body Fat
33.3%
Lean Mass
60.4 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 2.1 liters of water daily.

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