Thrusters

Beginner
Chest, Triceps, Shoulders None or Dumbbells
Strength

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 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
54
Average BPM
161
87% of max
Max BPM
185

Heart Rate Reserve: 81% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,738
Calories
244.6g
Carbs
96.8g
Protein
64.6g
Fats

Micronutrients

Sugar: 4.3g
Sodium: 96.0mg
Cholesterol: 273.1mg
Serving: 415.9g

Meal Preparation

Method: Steamed
Prep: 51 min
Cook: 118 min

Calorie Balance Analysis

Calorie Intake
1,738
from food
Calories Burned
1,898
during workout
Net Balance: -160 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,064 calories

Training Recommendations

Workout Frequency: 5 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
25 years
Gender
Female
Weight
59.3 kg
Height
1.51 m
BMI
26.0
Overweight
Body Fat
29.8%
Lean Mass
41.6 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.

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