Wall Angels

Advanced
Chest, Triceps, Shoulders Wall
Strength

Benefits

Builds lower body power and endurance

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 17 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
50
Average BPM
155
81% of max
Max BPM
191

Heart Rate Reserve: 74% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Dinner

Macronutrients per Serving

2,509
Calories
200.5g
Carbs
81.5g
Protein
53.9g
Fats

Micronutrients

Sugar: 9.5g
Sodium: 134.6mg
Cholesterol: 6.6mg
Serving: 311.0g

Meal Preparation

Method: Boiled
Prep: 27 min
Cook: 103 min

Calorie Balance Analysis

Calorie Intake
2,509
from food
Calories Burned
1,188
during workout
Net Balance: +1,321 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~773 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.5 liters/day

Sample User Profile

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

Age
39 years
Gender
Female
Weight
93.9 kg
Height
1.70 m
BMI
32.5
Obese
Body Fat
32.1%
Lean Mass
63.7 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 2.5 liters of water daily.

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