Dragon Flags

Beginner
Shoulders, Triceps None or Dumbbell
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 21 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
71
Average BPM
135
72% of max
Max BPM
188

Heart Rate Reserve: 55% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Breakfast

Macronutrients per Serving

3,171
Calories
310.6g
Carbs
124.3g
Protein
82.8g
Fats

Micronutrients

Sugar: 1.0g
Sodium: 2,445.2mg
Cholesterol: 183.4mg
Serving: 350.7g

Meal Preparation

Method: Fried
Prep: 17 min
Cook: 34 min

Calorie Balance Analysis

Calorie Intake
3,171
from food
Calories Burned
1,141
during workout
Net Balance: +2,030 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~903 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
54 years
Gender
Male
Weight
115.4 kg
Height
1.92 m
BMI
31.3
Obese
Body Fat
32.0%
Lean Mass
78.5 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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