Wall Angels

Intermediate
Chest, Triceps, Shoulders Bench or Step
Cardio

Benefits

Improves unilateral leg strength and balance

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 23 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
56
Average BPM
142
87% of max
Max BPM
164

Heart Rate Reserve: 80% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Dinner

Macronutrients per Serving

1,998
Calories
232.6g
Carbs
92.6g
Protein
62.3g
Fats

Micronutrients

Sugar: 0.1g
Sodium: 1,411.6mg
Cholesterol: 253.4mg
Serving: 109.2g

Meal Preparation

Method: Boiled
Prep: 6 min
Cook: 99 min

Calorie Balance Analysis

Calorie Intake
1,998
from food
Calories Burned
975
during workout
Net Balance: +1,023 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~785 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.0 liters/day

Sample User Profile

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

Age
46 years
Gender
Male
Weight
66.5 kg
Height
1.72 m
BMI
22.5
Normal
Body Fat
27.5%
Lean Mass
48.2 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 2.0 liters of water daily.

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