Bird Dogs

Beginner
Full Body, Core, Shoulders None or Dumbbells
Strength

Benefits

Improves core rotation strength

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
58
Average BPM
128
72% of max
Max BPM
178

Heart Rate Reserve: 59% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Snack

Macronutrients per Serving

1,479
Calories
261.3g
Carbs
104.3g
Protein
69.9g
Fats

Micronutrients

Sugar: 44.3g
Sodium: 931.1mg
Cholesterol: 197.5mg
Serving: 252.7g

Meal Preparation

Method: Baked
Prep: 41 min
Cook: 19 min

Calorie Balance Analysis

Calorie Intake
1,479
from food
Calories Burned
969
during workout
Net Balance: +510 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~662 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.3 liters/day

Sample User Profile

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

Age
36 years
Gender
Female
Weight
58.7 kg
Height
1.75 m
BMI
19.2
Normal
Body Fat
22.8%
Lean Mass
45.3 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 2.3 liters of water daily.

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