Bird Dogs

Intermediate
Shoulders Bench or Chair
Cardio

Benefits

Improves lower 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 24 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
51
Average BPM
130
67% of max
Max BPM
194

Heart Rate Reserve: 56% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Lunch

Macronutrients per Serving

2,127
Calories
298.5g
Carbs
119.2g
Protein
79.6g
Fats

Micronutrients

Sugar: 6.4g
Sodium: 2,249.8mg
Cholesterol: 16.7mg
Serving: 172.1g

Meal Preparation

Method: Grilled
Prep: 24 min
Cook: 11 min

Calorie Balance Analysis

Calorie Intake
2,127
from food
Calories Burned
563
during workout
Net Balance: +1,564 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~464 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
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
34 years
Gender
Female
Weight
75.9 kg
Height
1.60 m
BMI
29.6
Overweight
Body Fat
30.7%
Lean Mass
52.6 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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