Bird Dogs

Advanced
Upper Back, Rear Deltoids Cable Machine
HIIT

Benefits

Improves unilateral leg strength and balance

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 25 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
62
Average BPM
130
74% of max
Max BPM
176

Heart Rate Reserve: 60% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Breakfast

Macronutrients per Serving

2,708
Calories
171.1g
Carbs
68.3g
Protein
45.6g
Fats

Micronutrients

Sugar: 15.1g
Sodium: 2,393.4mg
Cholesterol: 37.7mg
Serving: 410.3g

Meal Preparation

Method: Fried
Prep: 21 min
Cook: 56 min

Calorie Balance Analysis

Calorie Intake
2,708
from food
Calories Burned
847
during workout
Net Balance: +1,861 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~525 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.9 liters/day

Sample User Profile

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

Age
53 years
Gender
Male
Weight
105.7 kg
Height
1.84 m
BMI
31.2
Obese
Body Fat
31.3%
Lean Mass
72.6 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 2.9 liters of water daily.

Related Exercises