Bird Dogs

Beginner
Core, Shoulders, Hips Pull-up Bar
HIIT

Benefits

Improves 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 4 sets of 20 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
60
Average BPM
154
86% of max
Max BPM
179

Heart Rate Reserve: 79% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

2,173
Calories
175.7g
Carbs
68.9g
Protein
46.2g
Fats

Micronutrients

Sugar: 10.6g
Sodium: 1,865.9mg
Cholesterol: 87.9mg
Serving: 418.8g

Meal Preparation

Method: Fried
Prep: 58 min
Cook: 11 min

Calorie Balance Analysis

Calorie Intake
2,173
from food
Calories Burned
1,916
during workout
Net Balance: +257 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~999 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 1.9 liters/day

Sample User Profile

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

Age
48 years
Gender
Female
Weight
71.4 kg
Height
1.64 m
BMI
26.5
Overweight
Body Fat
27.8%
Lean Mass
51.5 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 1.9 liters of water daily.

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