Bird Dogs

Beginner
Core, Obliques None or Dumbbells
Strength

Benefits

Targets lower chest

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 20 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
74
Average BPM
168
90% of max
Max BPM
187

Heart Rate Reserve: 84% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

2,343
Calories
291.6g
Carbs
116.6g
Protein
78.2g
Fats

Micronutrients

Sugar: 20.3g
Sodium: 1,551.7mg
Cholesterol: 292.8mg
Serving: 491.6g

Meal Preparation

Method: Grilled
Prep: 14 min
Cook: 28 min

Calorie Balance Analysis

Calorie Intake
2,343
from food
Calories Burned
1,469
during workout
Net Balance: +874 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~919 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 3.0 liters/day

Sample User Profile

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

Age
59 years
Gender
Male
Weight
88.4 kg
Height
1.76 m
BMI
28.5
Overweight
Body Fat
28.5%
Lean Mass
63.2 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 3.0 liters of water daily.

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