Bird Dogs

Advanced
Upper Chest, Triceps Dumbbells or Barbell
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 4 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
66
Average BPM
134
83% of max
Max BPM
162

Heart Rate Reserve: 71% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

3,104
Calories
280.3g
Carbs
112.6g
Protein
75.2g
Fats

Micronutrients

Sugar: 48.6g
Sodium: 1,489.4mg
Cholesterol: 212.5mg
Serving: 146.7g

Meal Preparation

Method: Fried
Prep: 52 min
Cook: 74 min

Calorie Balance Analysis

Calorie Intake
3,104
from food
Calories Burned
1,558
during workout
Net Balance: +1,546 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~826 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 3.6 liters/day

Sample User Profile

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

Age
34 years
Gender
Male
Weight
112.7 kg
Height
1.85 m
BMI
32.9
Obese
Body Fat
31.0%
Lean Mass
77.8 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 3.6 liters of water daily.

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