Dead Bugs

Intermediate
Upper Chest, Triceps Bench, Barbell
Cardio

Benefits

Improves hip power and cardiovascular fitness

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 25 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
74
Average BPM
160
83% of max
Max BPM
193

Heart Rate Reserve: 72% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,633
Calories
233.0g
Carbs
93.1g
Protein
62.4g
Fats

Micronutrients

Sugar: 30.8g
Sodium: 1,802.1mg
Cholesterol: 254.2mg
Serving: 285.3g

Meal Preparation

Method: Grilled
Prep: 28 min
Cook: 81 min

Calorie Balance Analysis

Calorie Intake
1,633
from food
Calories Burned
1,246
during workout
Net Balance: +387 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~891 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
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
18 years
Gender
Female
Weight
58.2 kg
Height
1.75 m
BMI
19.0
Normal
Body Fat
20.7%
Lean Mass
46.1 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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