Decline Push-ups

Advanced
Calves Dumbbells or Barbell
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 4 sets of 15 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
70
Average BPM
129
69% of max
Max BPM
187

Heart Rate Reserve: 51% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Dinner

Macronutrients per Serving

1,371
Calories
412.0g
Carbs
165.6g
Protein
110.7g
Fats

Micronutrients

Sugar: 4.3g
Sodium: 601.1mg
Cholesterol: 128.1mg
Serving: 299.8g

Meal Preparation

Method: Grilled
Prep: 21 min
Cook: 95 min

Calorie Balance Analysis

Calorie Intake
1,371
from food
Calories Burned
1,678
during workout
Net Balance: -307 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~923 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 1.8 liters/day

Sample User Profile

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

Age
58 years
Gender
Female
Weight
46.5 kg
Height
1.67 m
BMI
16.7
Underweight
Body Fat
19.6%
Lean Mass
37.4 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 1.8 liters of water daily.

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