Windshield Wipers

Advanced
Chest, Triceps, Shoulders Bench, Barbell
Yoga

Benefits

Builds unilateral leg 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 4 sets of 19 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
56
Average BPM
141
75% of max
Max BPM
187

Heart Rate Reserve: 65% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,885
Calories
316.9g
Carbs
126.3g
Protein
84.0g
Fats

Micronutrients

Sugar: 10.2g
Sodium: 643.7mg
Cholesterol: 95.8mg
Serving: 179.7g

Meal Preparation

Method: Steamed
Prep: 42 min
Cook: 23 min

Calorie Balance Analysis

Calorie Intake
1,885
from food
Calories Burned
968
during workout
Net Balance: +917 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~947 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.5 liters/day

Sample User Profile

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

Age
21 years
Gender
Female
Weight
74.9 kg
Height
1.93 m
BMI
20.1
Normal
Body Fat
19.3%
Lean Mass
60.5 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 2.5 liters of water daily.

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