Dead Bugs

Advanced
Chest, Triceps, Shoulders Step or Box
HIIT

Benefits

Full body workout

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 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
68
Average BPM
162
98% of max
Max BPM
166

Heart Rate Reserve: 96% - Maximum intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Snack

Macronutrients per Serving

1,997
Calories
215.7g
Carbs
86.7g
Protein
58.2g
Fats

Micronutrients

Sugar: 10.7g
Sodium: 2,340.8mg
Cholesterol: 26.5mg
Serving: 441.3g

Meal Preparation

Method: Roasted
Prep: 27 min
Cook: 33 min

Calorie Balance Analysis

Calorie Intake
1,997
from food
Calories Burned
666
during workout
Net Balance: +1,331 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~380 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 1.8 liters/day

Sample User Profile

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

Age
55 years
Gender
Male
Weight
71.3 kg
Height
1.62 m
BMI
27.2
Overweight
Body Fat
27.3%
Lean Mass
51.8 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 1.8 liters of water daily.

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