Dead Bugs

Advanced
Chest, Triceps, Shoulders Step or Box
Strength

Benefits

Improves coordination and cardiovascular health

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
66
Average BPM
136
85% of max
Max BPM
161

Heart Rate Reserve: 74% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Lunch

Macronutrients per Serving

3,405
Calories
205.3g
Carbs
83.4g
Protein
54.6g
Fats

Micronutrients

Sugar: 22.1g
Sodium: 1,436.2mg
Cholesterol: 180.6mg
Serving: 277.3g

Meal Preparation

Method: Fried
Prep: 47 min
Cook: 57 min

Calorie Balance Analysis

Calorie Intake
3,405
from food
Calories Burned
1,524
during workout
Net Balance: +1,881 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~976 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.8 liters/day

Sample User Profile

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

Age
34 years
Gender
Male
Weight
125.7 kg
Height
1.63 m
BMI
47.3
Obese
Body Fat
35.0%
Lean Mass
81.7 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 2.8 liters of water daily.

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