Bird Dogs

Advanced
Shoulders Cable Machine or Resistance Band
Yoga

Benefits

Builds back 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 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
65
Average BPM
159
85% of max
Max BPM
188

Heart Rate Reserve: 77% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Breakfast

Macronutrients per Serving

1,802
Calories
168.9g
Carbs
67.5g
Protein
45.1g
Fats

Micronutrients

Sugar: 5.4g
Sodium: 647.9mg
Cholesterol: 170.3mg
Serving: 447.7g

Meal Preparation

Method: Raw
Prep: 59 min
Cook: 64 min

Calorie Balance Analysis

Calorie Intake
1,802
from food
Calories Burned
783
during workout
Net Balance: +1,019 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~716 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 3.3 liters/day

Sample User Profile

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

Age
56 years
Gender
Female
Weight
58.6 kg
Height
1.86 m
BMI
16.9
Underweight
Body Fat
21.1%
Lean Mass
46.2 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 3.3 liters of water daily.

Related Exercises