Burpees

Advanced
Calves Resistance Band
Cardio

Benefits

Improves posture and strengthens upper back

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 19 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
150
88% of max
Max BPM
170

Heart Rate Reserve: 79% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,939
Calories
280.8g
Carbs
112.7g
Protein
74.8g
Fats

Micronutrients

Sugar: 4.7g
Sodium: 1,524.3mg
Cholesterol: 69.3mg
Serving: 494.1g

Meal Preparation

Method: Raw
Prep: 10 min
Cook: 16 min

Calorie Balance Analysis

Calorie Intake
1,939
from food
Calories Burned
1,247
during workout
Net Balance: +692 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~961 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
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
38 years
Gender
Female
Weight
69.9 kg
Height
1.92 m
BMI
19.0
Normal
Body Fat
23.1%
Lean Mass
53.7 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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