Bird Dogs

Advanced
Upper Back, Rear Deltoids Wall
HIIT

Benefits

Improves flexibility

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 19 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
62
Average BPM
158
97% of max
Max BPM
163

Heart Rate Reserve: 96% - Maximum intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,500
Calories
243.2g
Carbs
96.9g
Protein
64.9g
Fats

Micronutrients

Sugar: 15.1g
Sodium: 1,799.5mg
Cholesterol: 77.2mg
Serving: 248.4g

Meal Preparation

Method: Raw
Prep: 23 min
Cook: 62 min

Calorie Balance Analysis

Calorie Intake
1,500
from food
Calories Burned
1,810
during workout
Net Balance: -310 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~967 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.8 liters/day

Sample User Profile

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

Age
50 years
Gender
Female
Weight
45.3 kg
Height
1.67 m
BMI
16.3
Underweight
Body Fat
19.1%
Lean Mass
36.7 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 2.8 liters of water daily.

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