Dead Bugs

Advanced
Chest, Triceps, Shoulders Step or Box
HIIT

Benefits

Targets obliques and improves core rotation

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 22 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
51
Average BPM
135
75% of max
Max BPM
181

Heart Rate Reserve: 65% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,654
Calories
203.5g
Carbs
80.9g
Protein
54.3g
Fats

Micronutrients

Sugar: 19.6g
Sodium: 466.5mg
Cholesterol: 300.9mg
Serving: 306.9g

Meal Preparation

Method: Boiled
Prep: 48 min
Cook: 55 min

Calorie Balance Analysis

Calorie Intake
1,654
from food
Calories Burned
1,452
during workout
Net Balance: +202 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~881 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.0 liters/day

Sample User Profile

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

Age
50 years
Gender
Male
Weight
69.4 kg
Height
1.68 m
BMI
24.6
Normal
Body Fat
25.7%
Lean Mass
51.6 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 2.0 liters of water daily.

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