Step-ups

Intermediate
Upper Chest, Triceps Kettlebell
HIIT

Benefits

Strengthens lower abs and hip flexors

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 25 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
125
68% of max
Max BPM
185

Heart Rate Reserve: 56% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,884
Calories
214.1g
Carbs
86.5g
Protein
57.4g
Fats

Micronutrients

Sugar: 45.4g
Sodium: 2,426.0mg
Cholesterol: 25.2mg
Serving: 232.4g

Meal Preparation

Method: Boiled
Prep: 50 min
Cook: 95 min

Calorie Balance Analysis

Calorie Intake
1,884
from food
Calories Burned
2,656
during workout
Net Balance: -772 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,314 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
18 years
Gender
Female
Weight
63.3 kg
Height
1.59 m
BMI
25.0
Overweight
Body Fat
25.6%
Lean Mass
47.1 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 2.7 liters of water daily.

Related Exercises