Windshield Wipers

Advanced
Upper Back, Rear Deltoids Resistance Band or Cable Machine
Yoga

Benefits

Full body workout

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 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
73
Average BPM
134
70% of max
Max BPM
191

Heart Rate Reserve: 52% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

2,427
Calories
175.5g
Carbs
70.1g
Protein
46.8g
Fats

Micronutrients

Sugar: 25.8g
Sodium: 2,229.3mg
Cholesterol: 137.4mg
Serving: 124.8g

Meal Preparation

Method: Roasted
Prep: 56 min
Cook: 93 min

Calorie Balance Analysis

Calorie Intake
2,427
from food
Calories Burned
863
during workout
Net Balance: +1,564 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~818 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.6 liters/day

Sample User Profile

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

Age
56 years
Gender
Female
Weight
87.5 kg
Height
1.88 m
BMI
24.8
Normal
Body Fat
25.1%
Lean Mass
65.5 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 2.6 liters of water daily.

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