Bird Dogs

Intermediate
Back, Biceps Bench or Chair
HIIT

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 23 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
55
Average BPM
122
70% of max
Max BPM
174

Heart Rate Reserve: 56% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Dinner

Macronutrients per Serving

2,246
Calories
233.6g
Carbs
92.3g
Protein
61.4g
Fats

Micronutrients

Sugar: 29.4g
Sodium: 82.9mg
Cholesterol: 185.0mg
Serving: 496.1g

Meal Preparation

Method: Roasted
Prep: 25 min
Cook: 69 min

Calorie Balance Analysis

Calorie Intake
2,246
from food
Calories Burned
2,161
during workout
Net Balance: +85 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,011 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
Water Intake: 3.5 liters/day

Sample User Profile

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

Age
29 years
Gender
Female
Weight
86.4 kg
Height
1.62 m
BMI
32.9
Obese
Body Fat
33.0%
Lean Mass
57.9 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 3.5 liters of water daily.

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