Bird Dogs

Advanced
Full Body, Core, Shoulders Bench, Barbell
Strength

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 5 sets of 24 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
57
Average BPM
135
78% of max
Max BPM
172

Heart Rate Reserve: 67% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

2,985
Calories
244.3g
Carbs
98.8g
Protein
65.7g
Fats

Micronutrients

Sugar: 44.7g
Sodium: 1,133.8mg
Cholesterol: 60.2mg
Serving: 132.9g

Meal Preparation

Method: Raw
Prep: 39 min
Cook: 110 min

Calorie Balance Analysis

Calorie Intake
2,985
from food
Calories Burned
1,337
during workout
Net Balance: +1,648 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~920 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
22 years
Gender
Female
Weight
117.2 kg
Height
1.68 m
BMI
41.5
Obese
Body Fat
35.0%
Lean Mass
76.2 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 2.7 liters of water daily.

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