Burpees

Intermediate
Calves Dumbbells
Strength

Benefits

Improves core 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 18 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
73
Average BPM
157
79% of max
Max BPM
199

Heart Rate Reserve: 67% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

3,322
Calories
189.6g
Carbs
75.8g
Protein
50.6g
Fats

Micronutrients

Sugar: 26.2g
Sodium: 1,520.5mg
Cholesterol: 192.2mg
Serving: 267.3g

Meal Preparation

Method: Fried
Prep: 33 min
Cook: 90 min

Calorie Balance Analysis

Calorie Intake
3,322
from food
Calories Burned
712
during workout
Net Balance: +2,610 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~516 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.0 liters/day

Sample User Profile

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

Age
47 years
Gender
Female
Weight
127.7 kg
Height
1.76 m
BMI
41.2
Obese
Body Fat
35.0%
Lean Mass
83.0 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 3.0 liters of water daily.

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