Windshield Wipers

Intermediate
Upper Back, Rear Deltoids Low Bar or TRX
HIIT

Benefits

Strengthens lower body

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 23 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
52
Average BPM
130
69% of max
Max BPM
188

Heart Rate Reserve: 57% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

3,588
Calories
249.8g
Carbs
99.2g
Protein
66.6g
Fats

Micronutrients

Sugar: 45.2g
Sodium: 385.4mg
Cholesterol: 44.7mg
Serving: 402.2g

Meal Preparation

Method: Fried
Prep: 13 min
Cook: 60 min

Calorie Balance Analysis

Calorie Intake
3,588
from food
Calories Burned
1,726
during workout
Net Balance: +1,862 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~951 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 3.2 liters/day

Sample User Profile

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

Age
29 years
Gender
Female
Weight
121.0 kg
Height
1.87 m
BMI
34.6
Obese
Body Fat
33.3%
Lean Mass
80.7 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 3.2 liters of water daily.

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