Bird Dogs

Advanced
Glutes, Hamstrings None or Dumbbells
HIIT

Benefits

Improves back strength and posture

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 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
70
Average BPM
163
100% of max
Max BPM
163

Heart Rate Reserve: 100% - Maximum intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

1,253
Calories
192.3g
Carbs
77.3g
Protein
51.3g
Fats

Micronutrients

Sugar: 24.1g
Sodium: 1,382.1mg
Cholesterol: 149.4mg
Serving: 246.9g

Meal Preparation

Method: Steamed
Prep: 10 min
Cook: 38 min

Calorie Balance Analysis

Calorie Intake
1,253
from food
Calories Burned
1,439
during workout
Net Balance: -186 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~755 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 1.9 liters/day

Sample User Profile

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

Age
31 years
Gender
Male
Weight
42.1 kg
Height
1.61 m
BMI
16.3
Underweight
Body Fat
19.8%
Lean Mass
33.8 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 1.9 liters of water daily.

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