Burpees

Intermediate
Chest, Triceps, Shoulders Bench or Sturdy Surface
Strength

Benefits

Isolates and strengthens triceps

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 24 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
74
Average BPM
162
82% of max
Max BPM
197

Heart Rate Reserve: 72% - Vigorous intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Breakfast

Macronutrients per Serving

2,609
Calories
250.0g
Carbs
99.9g
Protein
67.0g
Fats

Micronutrients

Sugar: 9.3g
Sodium: 253.0mg
Cholesterol: 1.4mg
Serving: 315.2g

Meal Preparation

Method: Baked
Prep: 53 min
Cook: 33 min

Calorie Balance Analysis

Calorie Intake
2,609
from food
Calories Burned
822
during workout
Net Balance: +1,787 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~573 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
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
19 years
Gender
Female
Weight
98.6 kg
Height
1.70 m
BMI
34.1
Obese
Body Fat
31.5%
Lean Mass
67.5 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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