Bird Dogs

Advanced
Shoulders, Triceps Dumbbells or Barbell
Yoga

Benefits

Strengthens triceps and 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 5 sets of 22 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
50
Average BPM
139
81% of max
Max BPM
172

Heart Rate Reserve: 73% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

2,655
Calories
270.0g
Carbs
108.2g
Protein
72.2g
Fats

Micronutrients

Sugar: 7.4g
Sodium: 276.0mg
Cholesterol: 29.3mg
Serving: 281.9g

Meal Preparation

Method: Grilled
Prep: 55 min
Cook: 103 min

Calorie Balance Analysis

Calorie Intake
2,655
from food
Calories Burned
815
during workout
Net Balance: +1,840 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~780 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 3.1 liters/day

Sample User Profile

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

Age
41 years
Gender
Female
Weight
94.8 kg
Height
1.62 m
BMI
36.1
Obese
Body Fat
32.8%
Lean Mass
63.7 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 3.1 liters of water daily.

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