Dragon Flags

Beginner
Calves Kettlebell
HIIT

Benefits

Targets obliques and improves core rotation

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 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
147
91% of max
Max BPM
162

Heart Rate Reserve: 86% - Maximum intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,258
Calories
256.7g
Carbs
103.0g
Protein
68.8g
Fats

Micronutrients

Sugar: 43.5g
Sodium: 2,192.6mg
Cholesterol: 16.5mg
Serving: 143.5g

Meal Preparation

Method: Grilled
Prep: 10 min
Cook: 20 min

Calorie Balance Analysis

Calorie Intake
1,258
from food
Calories Burned
1,753
during workout
Net Balance: -495 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~908 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.3 liters/day

Sample User Profile

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

Age
43 years
Gender
Female
Weight
42.4 kg
Height
1.65 m
BMI
15.6
Underweight
Body Fat
21.5%
Lean Mass
33.3 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 2.3 liters of water daily.

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