Squats

Advanced
Upper Chest, Triceps Kettlebell
Strength

Benefits

Improves lower 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 5 sets of 15 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
153
79% of max
Max BPM
194

Heart Rate Reserve: 67% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,785
Calories
333.4g
Carbs
132.3g
Protein
89.0g
Fats

Micronutrients

Sugar: 24.0g
Sodium: 1,933.7mg
Cholesterol: 118.6mg
Serving: 100.9g

Meal Preparation

Method: Roasted
Prep: 34 min
Cook: 44 min

Calorie Balance Analysis

Calorie Intake
1,785
from food
Calories Burned
1,175
during workout
Net Balance: +610 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~723 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.9 liters/day

Sample User Profile

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

Age
44 years
Gender
Male
Weight
52.1 kg
Height
1.88 m
BMI
14.7
Underweight
Body Fat
16.8%
Lean Mass
43.3 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 2.9 liters of water daily.

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