Kettlebell Swings

Intermediate
Back, Biceps Barbell
Cardio

Benefits

Improves core stability and upper body 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 5 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
55
Average BPM
130
78% of max
Max BPM
166

Heart Rate Reserve: 68% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Lunch

Macronutrients per Serving

2,950
Calories
236.8g
Carbs
94.2g
Protein
62.6g
Fats

Micronutrients

Sugar: 19.7g
Sodium: 721.0mg
Cholesterol: 62.2mg
Serving: 431.8g

Meal Preparation

Method: Grilled
Prep: 10 min
Cook: 16 min

Calorie Balance Analysis

Calorie Intake
2,950
from food
Calories Burned
990
during workout
Net Balance: +1,960 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~777 calories

Training Recommendations

Workout Frequency: 3 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
33 years
Gender
Female
Weight
117.2 kg
Height
1.61 m
BMI
45.2
Obese
Body Fat
35.0%
Lean Mass
76.2 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 2.4 liters of water daily.

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