Dead Bugs

Advanced
Upper Chest, Triceps Bench or Sturdy Surface
HIIT

Benefits

Strengthens 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 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
58
Average BPM
164
85% of max
Max BPM
193

Heart Rate Reserve: 78% - Vigorous intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Lunch

Macronutrients per Serving

1,465
Calories
321.6g
Carbs
129.1g
Protein
86.1g
Fats

Micronutrients

Sugar: 29.6g
Sodium: 1,238.3mg
Cholesterol: 3.4mg
Serving: 122.0g

Meal Preparation

Method: Boiled
Prep: 60 min
Cook: 46 min

Calorie Balance Analysis

Calorie Intake
1,465
from food
Calories Burned
1,879
during workout
Net Balance: -414 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~955 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.6 liters/day

Sample User Profile

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

Age
19 years
Gender
Female
Weight
49.1 kg
Height
1.68 m
BMI
17.4
Underweight
Body Fat
19.5%
Lean Mass
39.6 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 2.6 liters of water daily.

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