Bird Dogs

Advanced
Biceps, Forearms Dumbbells or Barbell
Strength

Benefits

Improves flexibility

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 15 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
51
Average BPM
128
80% of max
Max BPM
161

Heart Rate Reserve: 70% - Vigorous intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Lunch

Macronutrients per Serving

1,848
Calories
181.5g
Carbs
71.9g
Protein
47.9g
Fats

Micronutrients

Sugar: 31.7g
Sodium: 79.6mg
Cholesterol: 154.6mg
Serving: 493.1g

Meal Preparation

Method: Raw
Prep: 53 min
Cook: 23 min

Calorie Balance Analysis

Calorie Intake
1,848
from food
Calories Burned
1,909
during workout
Net Balance: -61 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,183 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
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
36 years
Gender
Male
Weight
60.0 kg
Height
1.72 m
BMI
20.3
Normal
Body Fat
22.5%
Lean Mass
46.5 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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