Dead Bugs

Intermediate
Chest, Triceps, Shoulders Kettlebell
Yoga

Benefits

Targets biceps and forearms

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
56
Average BPM
137
86% of max
Max BPM
160

Heart Rate Reserve: 78% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Breakfast

Macronutrients per Serving

1,690
Calories
311.1g
Carbs
123.4g
Protein
82.9g
Fats

Micronutrients

Sugar: 15.9g
Sodium: 2,389.3mg
Cholesterol: 212.1mg
Serving: 295.7g

Meal Preparation

Method: Baked
Prep: 15 min
Cook: 5 min

Calorie Balance Analysis

Calorie Intake
1,690
from food
Calories Burned
935
during workout
Net Balance: +755 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~913 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 3.3 liters/day

Sample User Profile

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

Age
54 years
Gender
Female
Weight
54.7 kg
Height
1.76 m
BMI
17.7
Underweight
Body Fat
20.1%
Lean Mass
43.7 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 3.3 liters of water daily.

Related Exercises