Windshield Wipers

Intermediate
Chest, Triceps, Shoulders Pull-up Bar
Yoga

Benefits

Improves back strength 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 5 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
64
Average BPM
158
86% of max
Max BPM
184

Heart Rate Reserve: 78% - Vigorous intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Dinner

Macronutrients per Serving

1,545
Calories
273.7g
Carbs
109.2g
Protein
72.8g
Fats

Micronutrients

Sugar: 31.6g
Sodium: 1,800.5mg
Cholesterol: 44.1mg
Serving: 313.3g

Meal Preparation

Method: Grilled
Prep: 52 min
Cook: 112 min

Calorie Balance Analysis

Calorie Intake
1,545
from food
Calories Burned
1,210
during workout
Net Balance: +335 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,033 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
40 years
Gender
Female
Weight
55.5 kg
Height
1.61 m
BMI
21.4
Normal
Body Fat
23.7%
Lean Mass
42.3 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.

Related Exercises