Windshield Wipers

Beginner
Obliques, Core Bench or Step
HIIT

Benefits

Strengthens back and improves posture

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 21 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
69
Average BPM
137
78% of max
Max BPM
175

Heart Rate Reserve: 64% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Snack

Macronutrients per Serving

1,877
Calories
311.4g
Carbs
124.4g
Protein
83.2g
Fats

Micronutrients

Sugar: 13.6g
Sodium: 1,984.7mg
Cholesterol: 209.6mg
Serving: 339.7g

Meal Preparation

Method: Baked
Prep: 60 min
Cook: 61 min

Calorie Balance Analysis

Calorie Intake
1,877
from food
Calories Burned
2,417
during workout
Net Balance: -540 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,238 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
46 years
Gender
Female
Weight
60.1 kg
Height
1.65 m
BMI
22.1
Normal
Body Fat
25.7%
Lean Mass
44.6 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 2.7 liters of water daily.

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