Burpees

Advanced
Chest, Triceps, Shoulders Pull-up Bar
Strength

Benefits

Improves core stability and upper body 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 21 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
123
72% of max
Max BPM
172

Heart Rate Reserve: 51% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Dinner

Macronutrients per Serving

1,766
Calories
188.4g
Carbs
74.7g
Protein
49.9g
Fats

Micronutrients

Sugar: 4.1g
Sodium: 2,490.5mg
Cholesterol: 157.2mg
Serving: 269.2g

Meal Preparation

Method: Baked
Prep: 43 min
Cook: 57 min

Calorie Balance Analysis

Calorie Intake
1,766
from food
Calories Burned
1,461
during workout
Net Balance: +305 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,057 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.0 liters/day

Sample User Profile

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

Age
29 years
Gender
Male
Weight
55.3 kg
Height
1.52 m
BMI
23.9
Normal
Body Fat
25.5%
Lean Mass
41.2 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 2.0 liters of water daily.

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