Windshield Wipers

Intermediate
Chest, Triceps, Shoulders Dumbbells
Yoga

Benefits

Targets obliques and improves core rotation

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 17 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
50
Average BPM
166
89% of max
Max BPM
186

Heart Rate Reserve: 85% - Maximum intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,988
Calories
167.5g
Carbs
66.9g
Protein
44.6g
Fats

Micronutrients

Sugar: 26.2g
Sodium: 916.0mg
Cholesterol: 74.7mg
Serving: 469.1g

Meal Preparation

Method: Baked
Prep: 15 min
Cook: 49 min

Calorie Balance Analysis

Calorie Intake
1,988
from food
Calories Burned
613
during workout
Net Balance: +1,375 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~651 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 1.8 liters/day

Sample User Profile

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

Age
49 years
Gender
Male
Weight
70.5 kg
Height
1.67 m
BMI
25.3
Overweight
Body Fat
29.2%
Lean Mass
49.9 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 1.8 liters of water daily.

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