Flutter Kicks

Beginner
Calves Kettlebell
HIIT

Benefits

Improves posture and back strength

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 16 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
65
Average BPM
155
92% of max
Max BPM
168

Heart Rate Reserve: 88% - Maximum intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,412
Calories
310.6g
Carbs
124.1g
Protein
82.7g
Fats

Micronutrients

Sugar: 28.1g
Sodium: 1,417.8mg
Cholesterol: 161.9mg
Serving: 159.3g

Meal Preparation

Method: Boiled
Prep: 11 min
Cook: 99 min

Calorie Balance Analysis

Calorie Intake
1,412
from food
Calories Burned
1,860
during workout
Net Balance: -448 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~942 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.4 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
Female
Weight
43.0 kg
Height
1.53 m
BMI
18.4
Underweight
Body Fat
19.4%
Lean Mass
34.6 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 2.4 liters of water daily.

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