Wall Angels

Beginner
Upper Back, Rear Deltoids Dumbbells or Barbell
Cardio

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 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
53
Average BPM
158
98% of max
Max BPM
162

Heart Rate Reserve: 96% - Maximum intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,305
Calories
219.3g
Carbs
86.8g
Protein
57.9g
Fats

Micronutrients

Sugar: 47.9g
Sodium: 591.4mg
Cholesterol: 5.0mg
Serving: 421.4g

Meal Preparation

Method: Raw
Prep: 16 min
Cook: 23 min

Calorie Balance Analysis

Calorie Intake
1,305
from food
Calories Burned
1,372
during workout
Net Balance: -67 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~968 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.4 liters/day

Sample User Profile

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

Age
34 years
Gender
Male
Weight
51.8 kg
Height
1.61 m
BMI
20.0
Normal
Body Fat
21.9%
Lean Mass
40.4 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 2.4 liters of water daily.

Related Exercises