Bird Dogs

Intermediate
Full Core Barbell
Yoga

Benefits

Strengthens shoulders

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 21 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
53
Average BPM
160
95% of max
Max BPM
168

Heart Rate Reserve: 93% - Maximum intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Lunch

Macronutrients per Serving

1,595
Calories
138.8g
Carbs
56.2g
Protein
37.3g
Fats

Micronutrients

Sugar: 8.8g
Sodium: 873.0mg
Cholesterol: 238.3mg
Serving: 109.9g

Meal Preparation

Method: Steamed
Prep: 22 min
Cook: 107 min

Calorie Balance Analysis

Calorie Intake
1,595
from food
Calories Burned
634
during workout
Net Balance: +961 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~650 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.0 liters/day

Sample User Profile

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

Age
45 years
Gender
Female
Weight
58.4 kg
Height
1.70 m
BMI
20.2
Normal
Body Fat
21.8%
Lean Mass
45.7 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 2.0 liters of water daily.

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