Wall Angels

Beginner
Upper Back, Rear Deltoids None or Dumbbell
Cardio

Benefits

Targets biceps and forearms

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 3 sets of 12 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
165
91% of max
Max BPM
182

Heart Rate Reserve: 86% - Maximum intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,196
Calories
275.2g
Carbs
111.2g
Protein
74.2g
Fats

Micronutrients

Sugar: 47.7g
Sodium: 325.3mg
Cholesterol: 292.8mg
Serving: 468.8g

Meal Preparation

Method: Baked
Prep: 17 min
Cook: 80 min

Calorie Balance Analysis

Calorie Intake
1,196
from food
Calories Burned
1,053
during workout
Net Balance: +143 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~399 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 1.6 liters/day

Sample User Profile

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

Age
41 years
Gender
Female
Weight
44.1 kg
Height
1.77 m
BMI
14.1
Underweight
Body Fat
18.5%
Lean Mass
35.9 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 1.6 liters of water daily.

Related Exercises