Dead Bugs

Advanced
Calves Box or Platform
Cardio

Benefits

Builds calf muscles

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 18 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
57
Average BPM
127
66% of max
Max BPM
192

Heart Rate Reserve: 52% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Dinner

Macronutrients per Serving

2,779
Calories
309.6g
Carbs
125.4g
Protein
83.9g
Fats

Micronutrients

Sugar: 5.4g
Sodium: 69.9mg
Cholesterol: 183.5mg
Serving: 269.5g

Meal Preparation

Method: Grilled
Prep: 36 min
Cook: 67 min

Calorie Balance Analysis

Calorie Intake
2,779
from food
Calories Burned
467
during workout
Net Balance: +2,312 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~356 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.9 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
101.4 kg
Height
1.67 m
BMI
36.3
Obese
Body Fat
35.0%
Lean Mass
65.9 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 2.9 liters of water daily.

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