Dead Bugs

Advanced
Upper Chest, Triceps Parallel Bars or Chair
Cardio

Benefits

Targets lower abs

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 15 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
132
76% of max
Max BPM
174

Heart Rate Reserve: 58% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Breakfast

Macronutrients per Serving

1,546
Calories
309.5g
Carbs
123.1g
Protein
82.5g
Fats

Micronutrients

Sugar: 26.2g
Sodium: 1,874.5mg
Cholesterol: 210.5mg
Serving: 331.6g

Meal Preparation

Method: Steamed
Prep: 17 min
Cook: 111 min

Calorie Balance Analysis

Calorie Intake
1,546
from food
Calories Burned
1,027
during workout
Net Balance: +519 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~721 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.2 liters/day

Sample User Profile

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

Age
21 years
Gender
Male
Weight
51.4 kg
Height
1.71 m
BMI
17.6
Underweight
Body Fat
21.9%
Lean Mass
40.2 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 2.2 liters of water daily.

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