Wall Angels

Beginner
Shoulders Parallel Bars or Chair
HIIT

Benefits

Activates and strengthens glutes

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 20 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
63
Average BPM
165
97% of max
Max BPM
170

Heart Rate Reserve: 95% - Maximum intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,773
Calories
222.3g
Carbs
88.9g
Protein
59.5g
Fats

Micronutrients

Sugar: 4.0g
Sodium: 450.5mg
Cholesterol: 122.8mg
Serving: 438.3g

Meal Preparation

Method: Grilled
Prep: 33 min
Cook: 119 min

Calorie Balance Analysis

Calorie Intake
1,773
from food
Calories Burned
2,819
during workout
Net Balance: -1,046 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,364 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
24 years
Gender
Female
Weight
59.7 kg
Height
1.79 m
BMI
18.6
Normal
Body Fat
19.2%
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 2.7 liters of water daily.

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