Windshield Wipers

Advanced
Calves Dumbbells
Cardio

Benefits

Improves hip power and cardiovascular fitness

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 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
71
Average BPM
161
99% of max
Max BPM
162

Heart Rate Reserve: 99% - Maximum intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

2,068
Calories
251.3g
Carbs
101.0g
Protein
67.1g
Fats

Micronutrients

Sugar: 39.4g
Sodium: 1,082.0mg
Cholesterol: 284.2mg
Serving: 341.7g

Meal Preparation

Method: Boiled
Prep: 38 min
Cook: 39 min

Calorie Balance Analysis

Calorie Intake
2,068
from food
Calories Burned
1,229
during workout
Net Balance: +839 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~952 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.2 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
77.8 kg
Height
1.76 m
BMI
25.1
Overweight
Body Fat
23.8%
Lean Mass
59.3 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 2.2 liters of water daily.

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