Windshield Wipers

Beginner
Core, Shoulders, Legs Cable Machine or Resistance Band
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 4 sets of 24 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
60
Average BPM
163
90% of max
Max BPM
182

Heart Rate Reserve: 85% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

3,006
Calories
269.9g
Carbs
107.6g
Protein
72.2g
Fats

Micronutrients

Sugar: 37.8g
Sodium: 964.8mg
Cholesterol: 26.8mg
Serving: 208.1g

Meal Preparation

Method: Baked
Prep: 50 min
Cook: 36 min

Calorie Balance Analysis

Calorie Intake
3,006
from food
Calories Burned
1,066
during workout
Net Balance: +1,940 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,037 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
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
23 years
Gender
Male
Weight
115.0 kg
Height
1.60 m
BMI
44.9
Obese
Body Fat
35.0%
Lean Mass
74.7 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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