Flutter Kicks

Advanced
Chest, Triceps, Shoulders Resistance Band or Cable Machine
Strength

Benefits

Targets lower chest

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 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
50
Average BPM
147
81% of max
Max BPM
181

Heart Rate Reserve: 74% - Vigorous intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

2,083
Calories
318.8g
Carbs
128.4g
Protein
85.5g
Fats

Micronutrients

Sugar: 48.2g
Sodium: 1,573.4mg
Cholesterol: 204.6mg
Serving: 137.6g

Meal Preparation

Method: Baked
Prep: 24 min
Cook: 115 min

Calorie Balance Analysis

Calorie Intake
2,083
from food
Calories Burned
1,198
during workout
Net Balance: +885 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~871 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.3 liters/day

Sample User Profile

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

Age
42 years
Gender
Female
Weight
79.5 kg
Height
1.93 m
BMI
21.3
Normal
Body Fat
24.3%
Lean Mass
60.2 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 3.3 liters of water daily.

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