Dead Bugs

Beginner
Upper Chest, Triceps Box or Platform
Yoga

Benefits

Builds back 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 16 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
50
Average BPM
166
102% of max
Max BPM
162

Heart Rate Reserve: 103% - Maximum intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,775
Calories
305.7g
Carbs
123.5g
Protein
81.8g
Fats

Micronutrients

Sugar: 23.4g
Sodium: 2,000.9mg
Cholesterol: 65.4mg
Serving: 286.1g

Meal Preparation

Method: Steamed
Prep: 34 min
Cook: 58 min

Calorie Balance Analysis

Calorie Intake
1,775
from food
Calories Burned
521
during workout
Net Balance: +1,254 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~570 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.1 liters/day

Sample User Profile

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

Age
43 years
Gender
Male
Weight
72.8 kg
Height
1.80 m
BMI
22.5
Normal
Body Fat
26.1%
Lean Mass
53.8 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 2.1 liters of water daily.

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