Dead Bugs

Beginner
Upper Back, Rear Deltoids Pull-up Bar
HIIT

Benefits

Improves balance and coordination

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 4 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
66
Average BPM
142
78% of max
Max BPM
182

Heart Rate Reserve: 65% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

1,726
Calories
254.3g
Carbs
103.0g
Protein
68.5g
Fats

Micronutrients

Sugar: 22.6g
Sodium: 1,566.2mg
Cholesterol: 267.8mg
Serving: 235.7g

Meal Preparation

Method: Steamed
Prep: 23 min
Cook: 96 min

Calorie Balance Analysis

Calorie Intake
1,726
from food
Calories Burned
1,732
during workout
Net Balance: -6 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~971 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.4 liters/day

Sample User Profile

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

Age
51 years
Gender
Female
Weight
56.9 kg
Height
1.50 m
BMI
25.3
Overweight
Body Fat
28.9%
Lean Mass
40.4 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 2.4 liters of water daily.

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