Bird Dogs

Advanced
Biceps, Forearms Box or Platform
Cardio

Benefits

Targets abdominal muscles

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 18 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
69
Average BPM
123
69% of max
Max BPM
178

Heart Rate Reserve: 49% - Light intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

2,464
Calories
195.5g
Carbs
79.2g
Protein
52.7g
Fats

Micronutrients

Sugar: 15.8g
Sodium: 1,523.5mg
Cholesterol: 223.1mg
Serving: 268.7g

Meal Preparation

Method: Fried
Prep: 25 min
Cook: 36 min

Calorie Balance Analysis

Calorie Intake
2,464
from food
Calories Burned
1,838
during workout
Net Balance: +626 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,310 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
32 years
Gender
Female
Weight
85.1 kg
Height
1.64 m
BMI
31.6
Obese
Body Fat
32.6%
Lean Mass
57.3 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