Bird Dogs

Intermediate
Biceps, Forearms Box or Platform
HIIT

Benefits

Builds unilateral leg strength

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 19 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
52
Average BPM
141
77% of max
Max BPM
185

Heart Rate Reserve: 67% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

2,186
Calories
266.0g
Carbs
106.4g
Protein
70.2g
Fats

Micronutrients

Sugar: 2.2g
Sodium: 1,507.6mg
Cholesterol: 73.1mg
Serving: 489.0g

Meal Preparation

Method: Raw
Prep: 39 min
Cook: 36 min

Calorie Balance Analysis

Calorie Intake
2,186
from food
Calories Burned
1,331
during workout
Net Balance: +855 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~732 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
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
56 years
Gender
Female
Weight
85.1 kg
Height
1.63 m
BMI
32.0
Obese
Body Fat
30.3%
Lean Mass
59.3 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.

Related Exercises