Wall Angels

Beginner
Glutes, Hamstrings, Core Pull-up Bar
Strength

Benefits

Improves core rotation 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 16 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
58
Average BPM
151
89% of max
Max BPM
170

Heart Rate Reserve: 84% - Vigorous intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,896
Calories
270.9g
Carbs
108.1g
Protein
71.8g
Fats

Micronutrients

Sugar: 39.2g
Sodium: 2,098.4mg
Cholesterol: 137.1mg
Serving: 404.0g

Meal Preparation

Method: Fried
Prep: 34 min
Cook: 13 min

Calorie Balance Analysis

Calorie Intake
1,896
from food
Calories Burned
973
during workout
Net Balance: +923 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~667 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.6 liters/day

Sample User Profile

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

Age
43 years
Gender
Female
Weight
70.2 kg
Height
1.66 m
BMI
25.5
Overweight
Body Fat
23.8%
Lean Mass
53.5 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 2.6 liters of water daily.

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