Bird Dogs

Advanced
Full Core None or Dumbbells
Yoga

Benefits

Strengthens back and improves posture

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 25 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
129
76% of max
Max BPM
170

Heart Rate Reserve: 66% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,677
Calories
206.8g
Carbs
82.7g
Protein
54.9g
Fats

Micronutrients

Sugar: 20.7g
Sodium: 150.7mg
Cholesterol: 62.6mg
Serving: 335.9g

Meal Preparation

Method: Roasted
Prep: 41 min
Cook: 76 min

Calorie Balance Analysis

Calorie Intake
1,677
from food
Calories Burned
1,356
during workout
Net Balance: +321 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,160 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
57 years
Gender
Male
Weight
62.8 kg
Height
1.52 m
BMI
27.2
Overweight
Body Fat
30.6%
Lean Mass
43.6 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 2.7 liters of water daily.

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