Bird Dogs

Advanced
Shoulders Cable Machine or Resistance Band
Strength

Benefits

Enhances full-body coordination and stability

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 24 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
66
Average BPM
130
67% of max
Max BPM
196

Heart Rate Reserve: 50% - Light intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,780
Calories
259.5g
Carbs
102.9g
Protein
69.2g
Fats

Micronutrients

Sugar: 42.0g
Sodium: 650.2mg
Cholesterol: 140.2mg
Serving: 484.1g

Meal Preparation

Method: Fried
Prep: 10 min
Cook: 13 min

Calorie Balance Analysis

Calorie Intake
1,780
from food
Calories Burned
683
during workout
Net Balance: +1,097 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~462 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.4 liters/day

Sample User Profile

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

Age
37 years
Gender
Female
Weight
70.2 kg
Height
1.50 m
BMI
31.2
Obese
Body Fat
34.0%
Lean Mass
46.4 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 2.4 liters of water daily.

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