Thrusters

Advanced
Calves None or Dumbbell
Strength

Benefits

Builds calf muscles

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 19 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
57
Average BPM
167
87% of max
Max BPM
191

Heart Rate Reserve: 82% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Lunch

Macronutrients per Serving

2,905
Calories
177.3g
Carbs
71.9g
Protein
47.7g
Fats

Micronutrients

Sugar: 46.2g
Sodium: 1,229.7mg
Cholesterol: 14.1mg
Serving: 335.2g

Meal Preparation

Method: Steamed
Prep: 32 min
Cook: 8 min

Calorie Balance Analysis

Calorie Intake
2,905
from food
Calories Burned
1,009
during workout
Net Balance: +1,896 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~733 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.2 liters/day

Sample User Profile

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

Age
26 years
Gender
Female
Weight
112.0 kg
Height
1.91 m
BMI
30.7
Obese
Body Fat
27.7%
Lean Mass
81.0 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 2.2 liters of water daily.

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