Dragon Flags

Beginner
Calves Dumbbells
Strength

Benefits

Builds lower body power

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 17 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
161
82% of max
Max BPM
197

Heart Rate Reserve: 74% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Lunch

Macronutrients per Serving

1,486
Calories
235.4g
Carbs
94.3g
Protein
63.0g
Fats

Micronutrients

Sugar: 10.4g
Sodium: 1,163.8mg
Cholesterol: 51.9mg
Serving: 395.1g

Meal Preparation

Method: Grilled
Prep: 33 min
Cook: 100 min

Calorie Balance Analysis

Calorie Intake
1,486
from food
Calories Burned
1,287
during workout
Net Balance: +199 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~866 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 3.2 liters/day

Sample User Profile

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

Age
35 years
Gender
Female
Weight
59.0 kg
Height
1.66 m
BMI
21.4
Normal
Body Fat
27.9%
Lean Mass
42.5 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 3.2 liters of water daily.

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