Windshield Wipers

Intermediate
Chest, Triceps, Shoulders Bench or Chair
Cardio

Benefits

Strengthens core and improves mobility

How to Perform

  1. Warm-up

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

  2. Execution

    Perform 5 sets of 18 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
148
76% of max
Max BPM
194

Heart Rate Reserve: 67% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

2,944
Calories
163.8g
Carbs
65.3g
Protein
43.9g
Fats

Micronutrients

Sugar: 34.9g
Sodium: 1,054.0mg
Cholesterol: 245.5mg
Serving: 347.2g

Meal Preparation

Method: Baked
Prep: 32 min
Cook: 79 min

Calorie Balance Analysis

Calorie Intake
2,944
from food
Calories Burned
1,031
during workout
Net Balance: +1,913 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~790 calories

Training Recommendations

Workout Frequency: 2 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
46 years
Gender
Male
Weight
103.6 kg
Height
1.77 m
BMI
33.1
Obese
Body Fat
34.4%
Lean Mass
67.9 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 2.9 liters of water daily.

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