Bird Dogs

Advanced
Lower Abs, Hip Flexors Resistance Band
Cardio

Benefits

Improves balance and coordination

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 15 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
56
Average BPM
158
90% of max
Max BPM
175

Heart Rate Reserve: 86% - Maximum intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,765
Calories
232.3g
Carbs
92.5g
Protein
61.8g
Fats

Micronutrients

Sugar: 25.7g
Sodium: 809.1mg
Cholesterol: 262.0mg
Serving: 237.6g

Meal Preparation

Method: Grilled
Prep: 28 min
Cook: 48 min

Calorie Balance Analysis

Calorie Intake
1,765
from food
Calories Burned
1,038
during workout
Net Balance: +727 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~863 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 3.0 liters/day

Sample User Profile

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

Age
28 years
Gender
Female
Weight
65.6 kg
Height
1.90 m
BMI
18.2
Underweight
Body Fat
20.5%
Lean Mass
52.2 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 3.0 liters of water daily.

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