Windshield Wipers

Intermediate
Quadriceps, Hamstrings, Glutes Dumbbells
Strength

Benefits

Targets abdominal muscles

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 3 sets of 10 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
62
Average BPM
161
96% of max
Max BPM
167

Heart Rate Reserve: 94% - Maximum intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

3,159
Calories
297.4g
Carbs
118.6g
Protein
79.0g
Fats

Micronutrients

Sugar: 3.2g
Sodium: 2,353.7mg
Cholesterol: 121.7mg
Serving: 376.3g

Meal Preparation

Method: Baked
Prep: 47 min
Cook: 28 min

Calorie Balance Analysis

Calorie Intake
3,159
from food
Calories Burned
1,308
during workout
Net Balance: +1,851 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~345 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.9 liters/day

Sample User Profile

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

Age
26 years
Gender
Female
Weight
127.3 kg
Height
1.73 m
BMI
42.5
Obese
Body Fat
35.0%
Lean Mass
82.7 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 2.9 liters of water daily.

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