Wall Angels

Advanced
Upper Chest, Triceps Kettlebell
HIIT

Benefits

Builds explosive power

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 22 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
73
Average BPM
162
89% of max
Max BPM
181

Heart Rate Reserve: 82% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,838
Calories
156.0g
Carbs
62.1g
Protein
41.8g
Fats

Micronutrients

Sugar: 5.8g
Sodium: 1,281.1mg
Cholesterol: 299.5mg
Serving: 148.9g

Meal Preparation

Method: Steamed
Prep: 46 min
Cook: 57 min

Calorie Balance Analysis

Calorie Intake
1,838
from food
Calories Burned
2,846
during workout
Net Balance: -1,008 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,389 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
41 years
Gender
Male
Weight
62.0 kg
Height
1.79 m
BMI
19.3
Normal
Body Fat
21.5%
Lean Mass
48.6 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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