Windshield Wipers

Beginner
Shoulders, Triceps Pull-up Bar
Yoga

Benefits

Strengthens lower abs

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 24 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
53
Average BPM
123
74% of max
Max BPM
166

Heart Rate Reserve: 62% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Snack

Macronutrients per Serving

1,748
Calories
291.7g
Carbs
116.2g
Protein
77.7g
Fats

Micronutrients

Sugar: 37.5g
Sodium: 963.1mg
Cholesterol: 56.8mg
Serving: 121.6g

Meal Preparation

Method: Grilled
Prep: 20 min
Cook: 28 min

Calorie Balance Analysis

Calorie Intake
1,748
from food
Calories Burned
748
during workout
Net Balance: +1,000 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~693 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.4 liters/day

Sample User Profile

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

Age
41 years
Gender
Female
Weight
65.3 kg
Height
1.57 m
BMI
26.5
Overweight
Body Fat
28.1%
Lean Mass
46.9 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 2.4 liters of water daily.

Related Exercises