Resistance Band Pull-Aparts

Beginner
Quadriceps, Hamstrings, Glutes Dumbbells or Barbell
HIIT

Benefits

Improves flexibility

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
60
Average BPM
156
79% of max
Max BPM
197

Heart Rate Reserve: 70% - Vigorous intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Snack

Macronutrients per Serving

3,370
Calories
244.2g
Carbs
98.3g
Protein
65.3g
Fats

Micronutrients

Sugar: 41.9g
Sodium: 242.6mg
Cholesterol: 269.3mg
Serving: 310.9g

Meal Preparation

Method: Baked
Prep: 19 min
Cook: 53 min

Calorie Balance Analysis

Calorie Intake
3,370
from food
Calories Burned
932
during workout
Net Balance: +2,438 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~583 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.5 liters/day

Sample User Profile

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

Age
47 years
Gender
Female
Weight
127.5 kg
Height
1.65 m
BMI
46.8
Obese
Body Fat
35.0%
Lean Mass
82.9 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 3.5 liters of water daily.

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