Bird Dogs

Advanced
Quadriceps, Glutes Resistance Band
Cardio

Benefits

Builds lower body power

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 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
65
Average BPM
163
82% of max
Max BPM
198

Heart Rate Reserve: 73% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,912
Calories
259.6g
Carbs
103.9g
Protein
69.5g
Fats

Micronutrients

Sugar: 33.0g
Sodium: 758.0mg
Cholesterol: 158.9mg
Serving: 279.6g

Meal Preparation

Method: Boiled
Prep: 58 min
Cook: 79 min

Calorie Balance Analysis

Calorie Intake
1,912
from food
Calories Burned
1,003
during workout
Net Balance: +909 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~800 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.1 liters/day

Sample User Profile

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

Age
54 years
Gender
Male
Weight
70.1 kg
Height
1.57 m
BMI
28.5
Overweight
Body Fat
27.3%
Lean Mass
51.0 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 2.1 liters of water daily.

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