Burpees

Intermediate
Calves Dumbbells
Cardio

Benefits

Improves posture and back 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 5 sets of 23 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
161
82% of max
Max BPM
196

Heart Rate Reserve: 73% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,421
Calories
390.5g
Carbs
156.5g
Protein
104.7g
Fats

Micronutrients

Sugar: 25.6g
Sodium: 2,416.8mg
Cholesterol: 42.9mg
Serving: 148.8g

Meal Preparation

Method: Roasted
Prep: 53 min
Cook: 31 min

Calorie Balance Analysis

Calorie Intake
1,421
from food
Calories Burned
1,005
during workout
Net Balance: +416 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~701 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 1.8 liters/day

Sample User Profile

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

Age
25 years
Gender
Male
Weight
42.7 kg
Height
1.62 m
BMI
16.3
Underweight
Body Fat
21.7%
Lean Mass
33.4 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 1.8 liters of water daily.

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