Kettlebell Swings

Advanced
Chest, Triceps Low Bar or TRX
HIIT

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 21 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
71
Average BPM
135
72% of max
Max BPM
188

Heart Rate Reserve: 55% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Snack

Macronutrients per Serving

3,053
Calories
312.5g
Carbs
123.9g
Protein
82.9g
Fats

Micronutrients

Sugar: 0.8g
Sodium: 2,417.5mg
Cholesterol: 185.2mg
Serving: 347.5g

Meal Preparation

Method: Grilled
Prep: 17 min
Cook: 35 min

Calorie Balance Analysis

Calorie Intake
3,053
from food
Calories Burned
1,584
during workout
Net Balance: +1,469 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~911 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.6 liters/day

Sample User Profile

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

Age
54 years
Gender
Male
Weight
114.9 kg
Height
1.92 m
BMI
31.2
Obese
Body Fat
30.5%
Lean Mass
79.9 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 2.6 liters of water daily.

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