Burpees

Advanced
Calves Bench or Sturdy Surface
Yoga

Benefits

Improves lower 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 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
72
Average BPM
141
78% of max
Max BPM
181

Heart Rate Reserve: 63% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Breakfast

Macronutrients per Serving

2,196
Calories
404.0g
Carbs
161.3g
Protein
107.7g
Fats

Micronutrients

Sugar: 36.9g
Sodium: 2,301.4mg
Cholesterol: 183.9mg
Serving: 289.3g

Meal Preparation

Method: Grilled
Prep: 45 min
Cook: 119 min

Calorie Balance Analysis

Calorie Intake
2,196
from food
Calories Burned
850
during workout
Net Balance: +1,346 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~821 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.4 liters/day

Sample User Profile

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

Age
34 years
Gender
Male
Weight
76.2 kg
Height
1.94 m
BMI
20.3
Normal
Body Fat
19.8%
Lean Mass
61.1 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 2.4 liters of water daily.

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