Bird Dogs

Advanced
Legs, Core Cable Machine or Resistance Band
HIIT

Benefits

Builds lower body power and endurance

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
59
Average BPM
160
99% of max
Max BPM
162

Heart Rate Reserve: 99% - Maximum intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

2,915
Calories
215.2g
Carbs
86.0g
Protein
57.8g
Fats

Micronutrients

Sugar: 21.9g
Sodium: 765.7mg
Cholesterol: 62.5mg
Serving: 220.4g

Meal Preparation

Method: Fried
Prep: 43 min
Cook: 11 min

Calorie Balance Analysis

Calorie Intake
2,915
from food
Calories Burned
883
during workout
Net Balance: +2,032 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~541 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
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
39 years
Gender
Female
Weight
106.8 kg
Height
1.88 m
BMI
30.2
Obese
Body Fat
31.5%
Lean Mass
73.2 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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