Bird Dogs

Beginner
Upper Chest, Triceps None or Dumbbells
Strength

Benefits

Strengthens core and improves mobility

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 24 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
127
74% of max
Max BPM
172

Heart Rate Reserve: 61% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

2,383
Calories
362.3g
Carbs
145.2g
Protein
96.6g
Fats

Micronutrients

Sugar: 47.3g
Sodium: 2,402.0mg
Cholesterol: 272.5mg
Serving: 242.9g

Meal Preparation

Method: Baked
Prep: 34 min
Cook: 88 min

Calorie Balance Analysis

Calorie Intake
2,383
from food
Calories Burned
2,072
during workout
Net Balance: +311 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,288 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
42 years
Gender
Female
Weight
86.3 kg
Height
1.77 m
BMI
27.5
Overweight
Body Fat
29.8%
Lean Mass
60.6 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.

Related Exercises