Bird Dogs

Advanced
Full Body Dumbbells
Yoga

Benefits

Combines lower body and upper body 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 18 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
69
Average BPM
123
69% of max
Max BPM
178

Heart Rate Reserve: 50% - Light intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Lunch

Macronutrients per Serving

2,383
Calories
196.7g
Carbs
79.1g
Protein
52.9g
Fats

Micronutrients

Sugar: 16.7g
Sodium: 1,504.2mg
Cholesterol: 225.5mg
Serving: 271.0g

Meal Preparation

Method: Grilled
Prep: 25 min
Cook: 36 min

Calorie Balance Analysis

Calorie Intake
2,383
from food
Calories Burned
1,382
during workout
Net Balance: +1,001 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,307 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
Water Intake: 3.5 liters/day

Sample User Profile

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

Age
32 years
Gender
Male
Weight
84.8 kg
Height
1.64 m
BMI
31.5
Obese
Body Fat
28.0%
Lean Mass
61.1 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 3.5 liters of water daily.

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