Bird Dogs

Advanced
Quadriceps, Calves, Glutes Cable Machine or Resistance Band
HIIT

Benefits

Isolates triceps

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 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
73
Average BPM
159
87% of max
Max BPM
183

Heart Rate Reserve: 78% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Breakfast

Macronutrients per Serving

2,376
Calories
269.5g
Carbs
107.5g
Protein
71.9g
Fats

Micronutrients

Sugar: 41.4g
Sodium: 1,257.7mg
Cholesterol: 185.4mg
Serving: 340.5g

Meal Preparation

Method: Baked
Prep: 43 min
Cook: 72 min

Calorie Balance Analysis

Calorie Intake
2,376
from food
Calories Burned
2,717
during workout
Net Balance: -341 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,408 calories

Training Recommendations

Workout Frequency: 5 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
49 years
Gender
Male
Weight
81.6 kg
Height
1.95 m
BMI
21.5
Normal
Body Fat
24.8%
Lean Mass
61.4 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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