Thrusters

Intermediate
Chest, Triceps, Shoulders None or Dumbbells
Yoga

Benefits

Strengthens lower abs

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 20 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
140
78% of max
Max BPM
178

Heart Rate Reserve: 69% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Dinner

Macronutrients per Serving

1,971
Calories
179.8g
Carbs
72.7g
Protein
48.2g
Fats

Micronutrients

Sugar: 11.1g
Sodium: 1,615.9mg
Cholesterol: 138.1mg
Serving: 125.1g

Meal Preparation

Method: Baked
Prep: 44 min
Cook: 31 min

Calorie Balance Analysis

Calorie Intake
1,971
from food
Calories Burned
927
during workout
Net Balance: +1,044 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~944 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 1.6 liters/day

Sample User Profile

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

Age
51 years
Gender
Female
Weight
70.1 kg
Height
1.55 m
BMI
29.2
Overweight
Body Fat
30.4%
Lean Mass
48.7 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 1.6 liters of water daily.

Related Exercises