Wall Angels

Advanced
Core, Obliques Parallel Bars or Chair
Strength

Benefits

Improves balance and leg strength

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 21 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
161
99% of max
Max BPM
163

Heart Rate Reserve: 98% - Maximum intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,553
Calories
271.1g
Carbs
109.2g
Protein
72.1g
Fats

Micronutrients

Sugar: 14.5g
Sodium: 196.8mg
Cholesterol: 25.7mg
Serving: 187.0g

Meal Preparation

Method: Raw
Prep: 44 min
Cook: 67 min

Calorie Balance Analysis

Calorie Intake
1,553
from food
Calories Burned
1,488
during workout
Net Balance: +65 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~998 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 1.7 liters/day

Sample User Profile

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

Age
21 years
Gender
Female
Weight
55.4 kg
Height
1.55 m
BMI
23.1
Normal
Body Fat
26.4%
Lean Mass
40.8 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 1.7 liters of water daily.

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