Bird Dogs

Intermediate
Legs, Shoulders, Core Resistance Band
HIIT

Benefits

Strengthens lower abs

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 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
56
Average BPM
125
70% of max
Max BPM
178

Heart Rate Reserve: 56% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,889
Calories
169.1g
Carbs
66.7g
Protein
44.6g
Fats

Micronutrients

Sugar: 19.4g
Sodium: 1,344.5mg
Cholesterol: 64.6mg
Serving: 347.7g

Meal Preparation

Method: Boiled
Prep: 56 min
Cook: 75 min

Calorie Balance Analysis

Calorie Intake
1,889
from food
Calories Burned
2,670
during workout
Net Balance: -781 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,275 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
39 years
Gender
Male
Weight
63.9 kg
Height
1.71 m
BMI
21.9
Normal
Body Fat
24.6%
Lean Mass
48.2 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 2.7 liters of water daily.

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