Windshield Wipers

Intermediate
Glutes, Hamstrings, Core Barbell
Yoga

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 4 sets of 16 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
54
Average BPM
125
64% of max
Max BPM
195

Heart Rate Reserve: 51% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Breakfast

Macronutrients per Serving

1,975
Calories
226.1g
Carbs
88.9g
Protein
59.9g
Fats

Micronutrients

Sugar: 29.4g
Sodium: 1,617.7mg
Cholesterol: 86.9mg
Serving: 422.1g

Meal Preparation

Method: Boiled
Prep: 24 min
Cook: 110 min

Calorie Balance Analysis

Calorie Intake
1,975
from food
Calories Burned
640
during workout
Net Balance: +1,335 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~715 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 1.7 liters/day

Sample User Profile

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

Age
18 years
Gender
Female
Weight
72.7 kg
Height
1.54 m
BMI
30.7
Obese
Body Fat
33.4%
Lean Mass
48.4 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 1.7 liters of water daily.

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