Burpees

Advanced
Chest, Triceps, Shoulders None or Dumbbells
Yoga

Benefits

Improves unilateral leg strength and balance

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
52
Average BPM
128
68% of max
Max BPM
188

Heart Rate Reserve: 56% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

2,849
Calories
257.9g
Carbs
102.8g
Protein
69.1g
Fats

Micronutrients

Sugar: 1.2g
Sodium: 1,103.8mg
Cholesterol: 273.3mg
Serving: 487.5g

Meal Preparation

Method: Boiled
Prep: 33 min
Cook: 21 min

Calorie Balance Analysis

Calorie Intake
2,849
from food
Calories Burned
978
during workout
Net Balance: +1,871 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,001 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.6 liters/day

Sample User Profile

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

Age
44 years
Gender
Female
Weight
102.3 kg
Height
1.63 m
BMI
38.5
Obese
Body Fat
35.0%
Lean Mass
66.5 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 2.6 liters of water daily.

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