Bird Dogs

Advanced
Upper Chest, Triceps Low Bar or TRX
Yoga

Benefits

Improves hip power and cardiovascular fitness

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 21 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
95% of max
Max BPM
168

Heart Rate Reserve: 91% - Maximum intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

2,386
Calories
309.0g
Carbs
124.0g
Protein
82.5g
Fats

Micronutrients

Sugar: 40.5g
Sodium: 876.4mg
Cholesterol: 30.0mg
Serving: 407.4g

Meal Preparation

Method: Grilled
Prep: 49 min
Cook: 89 min

Calorie Balance Analysis

Calorie Intake
2,386
from food
Calories Burned
1,035
during workout
Net Balance: +1,351 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,076 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 3.6 liters/day

Sample User Profile

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

Age
47 years
Gender
Female
Weight
89.0 kg
Height
1.85 m
BMI
26.0
Overweight
Body Fat
24.6%
Lean Mass
67.2 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 3.6 liters of water daily.

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