Dragon Flags

Beginner
Glutes, Hamstrings, Core Bench or Step
HIIT

Benefits

Isolates triceps

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
59
Average BPM
120
74% of max
Max BPM
161

Heart Rate Reserve: 60% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

1,787
Calories
254.7g
Carbs
101.4g
Protein
67.5g
Fats

Micronutrients

Sugar: 42.3g
Sodium: 1,167.7mg
Cholesterol: 194.9mg
Serving: 275.5g

Meal Preparation

Method: Boiled
Prep: 17 min
Cook: 91 min

Calorie Balance Analysis

Calorie Intake
1,787
from food
Calories Burned
821
during workout
Net Balance: +966 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~455 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.7 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
67.6 kg
Height
1.75 m
BMI
22.1
Normal
Body Fat
25.8%
Lean Mass
50.1 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 2.7 liters of water daily.

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