Wall Angels

Advanced
Chest, Triceps, Shoulders Box or Platform
Yoga

Benefits

Strengthens lower abs and hip flexors

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 18 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
52
Average BPM
124
73% of max
Max BPM
169

Heart Rate Reserve: 61% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Snack

Macronutrients per Serving

1,564
Calories
282.3g
Carbs
112.7g
Protein
75.2g
Fats

Micronutrients

Sugar: 30.5g
Sodium: 1,472.7mg
Cholesterol: 135.4mg
Serving: 180.2g

Meal Preparation

Method: Boiled
Prep: 52 min
Cook: 68 min

Calorie Balance Analysis

Calorie Intake
1,564
from food
Calories Burned
989
during workout
Net Balance: +575 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,052 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 1.5 liters/day

Sample User Profile

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

Age
52 years
Gender
Male
Weight
51.0 kg
Height
1.68 m
BMI
18.1
Underweight
Body Fat
21.1%
Lean Mass
40.2 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 1.5 liters of water daily.

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