Superman

Intermediate
Calves Dumbbells
Strength

Benefits

Activates and strengthens glutes

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
60
Average BPM
156
88% of max
Max BPM
177

Heart Rate Reserve: 82% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Lunch

Macronutrients per Serving

2,955
Calories
266.3g
Carbs
105.8g
Protein
70.7g
Fats

Micronutrients

Sugar: 31.5g
Sodium: 600.3mg
Cholesterol: 95.6mg
Serving: 300.0g

Meal Preparation

Method: Roasted
Prep: 31 min
Cook: 46 min

Calorie Balance Analysis

Calorie Intake
2,955
from food
Calories Burned
1,393
during workout
Net Balance: +1,562 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~975 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.5 liters/day

Sample User Profile

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

Age
29 years
Gender
Female
Weight
106.6 kg
Height
1.81 m
BMI
32.5
Obese
Body Fat
27.9%
Lean Mass
76.9 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 2.5 liters of water daily.

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