Bird Dogs

Intermediate
Shoulders Bench, Barbell
Yoga

Benefits

Improves hip power and cardiovascular fitness

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 16 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
62
Average BPM
150
82% of max
Max BPM
183

Heart Rate Reserve: 73% - Vigorous intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Breakfast

Macronutrients per Serving

2,665
Calories
273.5g
Carbs
110.0g
Protein
72.4g
Fats

Micronutrients

Sugar: 45.1g
Sodium: 1,699.3mg
Cholesterol: 51.3mg
Serving: 462.6g

Meal Preparation

Method: Steamed
Prep: 7 min
Cook: 44 min

Calorie Balance Analysis

Calorie Intake
2,665
from food
Calories Burned
376
during workout
Net Balance: +2,289 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~417 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.9 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
96.3 kg
Height
1.71 m
BMI
32.9
Obese
Body Fat
33.7%
Lean Mass
63.9 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 2.9 liters of water daily.

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