Windshield Wipers

Advanced
Chest, Triceps, Shoulders None or Dumbbell
Strength

Benefits

Improves core stability and upper body 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 5 sets of 22 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
70
Average BPM
138
73% of max
Max BPM
191

Heart Rate Reserve: 57% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,920
Calories
249.9g
Carbs
99.8g
Protein
66.8g
Fats

Micronutrients

Sugar: 42.3g
Sodium: 359.5mg
Cholesterol: 162.2mg
Serving: 292.7g

Meal Preparation

Method: Raw
Prep: 55 min
Cook: 82 min

Calorie Balance Analysis

Calorie Intake
1,920
from food
Calories Burned
1,597
during workout
Net Balance: +323 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~975 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.8 liters/day

Sample User Profile

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

Age
52 years
Gender
Female
Weight
65.4 kg
Height
1.74 m
BMI
21.6
Normal
Body Fat
25.4%
Lean Mass
48.8 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 2.8 liters of water daily.

Related Exercises