Wall Angels

Advanced
Shoulders, Triceps Wall
Strength

Benefits

Improves shoulder health and posture

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 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
68
Average BPM
163
93% of max
Max BPM
175

Heart Rate Reserve: 89% - Maximum intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Lunch

Macronutrients per Serving

1,592
Calories
167.4g
Carbs
67.3g
Protein
44.7g
Fats

Micronutrients

Sugar: 8.7g
Sodium: 2,160.7mg
Cholesterol: 298.9mg
Serving: 199.4g

Meal Preparation

Method: Steamed
Prep: 48 min
Cook: 16 min

Calorie Balance Analysis

Calorie Intake
1,592
from food
Calories Burned
1,020
during workout
Net Balance: +572 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~754 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.9 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
Male
Weight
61.0 kg
Height
1.88 m
BMI
17.3
Underweight
Body Fat
19.9%
Lean Mass
48.9 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 2.9 liters of water daily.

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