Bird Dogs

Beginner
Quadriceps Resistance Band
Yoga

Benefits

Improves posture and strengthens upper back

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 5 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
52
Average BPM
155
86% of max
Max BPM
180

Heart Rate Reserve: 81% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,874
Calories
237.8g
Carbs
95.5g
Protein
63.5g
Fats

Micronutrients

Sugar: 30.2g
Sodium: 2,138.6mg
Cholesterol: 212.9mg
Serving: 268.9g

Meal Preparation

Method: Roasted
Prep: 14 min
Cook: 56 min

Calorie Balance Analysis

Calorie Intake
1,874
from food
Calories Burned
1,022
during workout
Net Balance: +852 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,045 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.5 liters/day

Sample User Profile

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

Age
54 years
Gender
Female
Weight
75.0 kg
Height
1.61 m
BMI
28.9
Overweight
Body Fat
29.8%
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 2.5 liters of water daily.

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