Age
float64 18
59.7
| Gender
stringclasses 2
values | Weight (kg)
float64 39.2
131
| Height (m)
float64 1.49
2.01
| Max_BPM
float64 159
200
| Avg_BPM
float64 119
170
| Resting_BPM
float64 49.5
74.5
| Session_Duration (hours)
float64 0.49
2.02
| Calories_Burned
float64 323
2.89k
| Workout_Type
stringclasses 4
values | Fat_Percentage
float64 11.3
35
| Water_Intake (liters)
float64 1.46
3.73
| Workout_Frequency (days/week)
float64 1.94
5.06
| Experience_Level
float64 1
3.05
| BMI
float64 12
50.2
| Daily meals frequency
float64 1.95
4.04
| Physical exercise
float64 -0.07
4.05
| Carbs
float64 138
462
| Proteins
float64 55.2
185
| Fats
float64 36.6
123
| Calories
float64 781
3.64k
| meal_name
stringclasses 1
value | meal_type
stringclasses 4
values | diet_type
stringclasses 6
values | sugar_g
float64 -0.67
50.5
| sodium_mg
float64 19.2
2.53k
| cholesterol_mg
float64 -3.89
304
| serving_size_g
float64 96
508
| cooking_method
stringclasses 7
values | prep_time_min
float64 3.95
61.3
| cook_time_min
float64 3.35
121
| rating
float64 0.93
5.06
| Name of Exercise
stringclasses 55
values | Sets
float64 2.96
5.05
| Reps
float64 4.85
30.1
| Benefit
stringclasses 49
values | Burns Calories (per 30 min)
float64 129
382
| Target Muscle Group
stringclasses 36
values | Equipment Needed
stringclasses 20
values | Difficulty Level
stringclasses 3
values | Body Part
stringclasses 7
values | Type of Muscle
stringclasses 13
values | Workout
stringclasses 53
values | BMI_calc
float64 12
50.2
| cal_from_macros
float64 1.11k
3.7k
| pct_carbs
float64 0.49
0.51
| protein_per_kg
float64 0.52
3.92
| pct_HRR
float64 0.37
1.07
| pct_maxHR
float64 0.6
1.05
| cal_balance
float64 -1,266.22
3.08k
| lean_mass_kg
float64 30.9
90.1
| expected_burn
float64 220
1.48k
| Burns Calories (per 30 min)_bc
float64 24,919,053B
175,661,395,420B
| Burns_Calories_Bin
stringclasses 4
values |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
34.91
|
Male
| 65.27
| 1.62
| 188.58
| 157.65
| 69.05
| 1
| 1,080.9
|
Strength
| 26.800377
| 1.5
| 3.99
| 2.01
| 24.87
| 2.99
| 0.01
| 267.68
| 106.05
| 71.63
| 1,806
|
Other
|
Lunch
|
Vegan
| 31.77
| 1,729.94
| 285.05
| 120.47
|
Grilled
| 16.24
| 110.79
| 1.31
|
Decline Push-ups
| 4.99
| 20.91
|
Improves shoulder health and posture
| 342.58
|
Shoulders, Triceps
|
Cable Machine
|
Advanced
|
Legs
|
Lats
|
Dumbbell flyes
| 24.870447
| 2,139.59
| 0.500432
| 1.624789
| 0.741237
| 0.835985
| 725.1
| 47.777394
| 685.16
| 72,604,254,381,420,230,000
|
Medium
|
23.37
|
Female
| 56.41
| 1.55
| 179.43
| 131.75
| 73.18
| 1.37
| 1,809.91
|
HIIT
| 27.655021
| 1.9
| 4
| 2.01
| 23.48
| 3.01
| 0.97
| 214.32
| 85.41
| 56.97
| 1,577
|
Other
|
Lunch
|
Vegetarian
| 12.34
| 693.08
| 300.61
| 109.15
|
Fried
| 16.47
| 12.01
| 1.92
|
Bear Crawls
| 4.01
| 16.15
|
Strengthens lower abs
| 357.16
|
Back, Core, Shoulders
|
Step or Box
|
Intermediate
|
Chest
|
Lats
|
Lateral raises
| 23.479709
| 1,711.65
| 0.50085
| 1.514093
| 0.551247
| 0.73427
| -232.91
| 40.809803
| 978.6184
| 102,050,570,044,361,000,000
|
High
|
33.2
|
Female
| 58.98
| 1.67
| 175.04
| 123.95
| 54.96
| 0.91
| 802.26
|
Cardio
| 24.320821
| 1.88
| 2.99
| 1.02
| 21.15
| 1.99
| -0.02
| 246.04
| 98.11
| 65.48
| 1,608
|
Other
|
Breakfast
|
Paleo
| 42.81
| 2,142.48
| 215.42
| 399.43
|
Boiled
| 54.35
| 6.09
| 4.7
|
Dips
| 5
| 21.9
|
Builds chest strength
| 359.63
|
Quadriceps, Glutes
|
Step or Box
|
Intermediate
|
Arms
|
Grip Strength
|
Standing calf raises
| 21.148123
| 1,965.92
| 0.50061
| 1.663445
| 0.574534
| 0.708124
| 805.74
| 44.63558
| 654.5266
| 107,960,708,814,109,690,000
|
High
|
38.69
|
Female
| 93.78
| 1.7
| 191.21
| 155.1
| 50.07
| 1.1
| 1,450.79
|
HIIT
| 32.813572
| 2.5
| 3.99
| 1.99
| 32.45
| 3
| 0.04
| 203.22
| 80.84
| 54.56
| 2,657
|
Other
|
Lunch
|
Paleo
| 9.34
| 123.2
| 9.7
| 314.31
|
Fried
| 27.73
| 103.72
| 4.85
|
Mountain Climbers
| 4.01
| 16.92
|
Improves coordination and cardiovascular health
| 351.65
|
Biceps, Forearms
|
Parallel Bars or Chair
|
Advanced
|
Shoulders
|
Upper
|
Incline dumbbell flyes
| 32.449827
| 1,627.28
| 0.499533
| 0.862017
| 0.744155
| 0.81115
| 1,206.21
| 63.007432
| 773.63
| 89,879,211,568,990,570,000
|
High
|
45.09
|
Male
| 52.42
| 1.88
| 193.58
| 152.88
| 70.84
| 1.08
| 1,166.4
|
Strength
| 17.307319
| 2.91
| 4
| 2
| 14.83
| 3
| 3
| 332.79
| 133.05
| 88.43
| 1,470
|
Other
|
Breakfast
|
Vegan
| 23.78
| 1,935.11
| 116.89
| 99.22
|
Baked
| 34.16
| 46.55
| 3.07
|
Bicep Curls
| 4.99
| 15.01
|
Targets obliques and improves core rotation
| 329.36
|
Chest, Triceps
|
Wall
|
Advanced
|
Abs
|
Wrist Flexors
|
Military press
| 14.831372
| 2,659.23
| 0.500581
| 2.538153
| 0.668405
| 0.789751
| 303.6
| 43.347504
| 711.4176
| 52,646,848,199,189,770,000
|
Low
|
53.19
|
Female
| 105.05
| 1.84
| 176.52
| 130.6
| 61.84
| 0.69
| 453.33
|
Yoga
| 32.049064
| 2.91
| 3.02
| 1
| 31.03
| 2.99
| -0.04
| 170.86
| 67.92
| 46.06
| 2,767
|
Other
|
Snack
|
Keto
| 15.89
| 2,382.39
| 36.38
| 416.54
|
Steamed
| 20.98
| 54.64
| 3.38
|
Leg Press
| 4
| 25.1
|
Builds explosive power
| 374.56
|
Core, Obliques
|
Resistance Band or Cable Machine
|
Beginner
|
Arms
|
Wrist Flexors
|
Skull crushers
| 31.028474
| 1,369.66
| 0.498985
| 0.646549
| 0.599581
| 0.73986
| 2,313.67
| 71.382458
| 516.8928
| 150,515,947,835,082,300,000
|
Very High
|
23.17
|
Male
| 58.41
| 1.78
| 184.75
| 140.9
| 58.01
| 1.67
| 1,953.9
|
Strength
| 20.546292
| 2.71
| 4.96
| 3
| 18.44
| 2.02
| -0.03
| 280.33
| 112.35
| 74.97
| 1,867
|
Other
|
Breakfast
|
Low-Carb
| 12.48
| 2,220.46
| 56.69
| 289.93
|
Fried
| 52.43
| 46.08
| 3.81
|
Thrusters
| 5.01
| 25.04
|
Strengthens back and improves posture
| 328.94
|
Core
|
None or Dumbbells
|
Advanced
|
Shoulders
|
Wrist Flexors
|
Barbell rows
| 18.435172
| 2,245.45
| 0.499374
| 1.923472
| 0.654016
| 0.762652
| -86.9
| 46.408911
| 1,098.6596
| 52,101,061,937,090,400,000
|
Low
|
55.92
|
Female
| 84.07
| 1.63
| 183.87
| 141.12
| 51.79
| 1.01
| 727.81
|
Yoga
| 32.088176
| 2.88
| 3.97
| 2.01
| 31.64
| 2.99
| 0
| 262.57
| 105.41
| 70.37
| 2,191
|
Other
|
Snack
|
Low-Carb
| 2.87
| 1,501.99
| 74.7
| 487.67
|
Raw
| 38.57
| 36.64
| 3.16
|
Turkish Get-ups
| 4.97
| 18.95
|
Improves core stability and upper body strength
| 363.56
|
Back, Biceps
|
Pull-up Bar
|
Intermediate
|
Back
|
Lower
|
Hammer curl
| 31.642139
| 2,105.25
| 0.498886
| 1.253836
| 0.676333
| 0.767499
| 1,463.19
| 57.09347
| 734.3912
| 117,984,598,180,697,300,000
|
Very High
|
24.11
|
Female
| 88.58
| 1.79
| 176.78
| 154.07
| 65.19
| 1.76
| 2,062.37
|
Strength
| 27.367246
| 3.49
| 4.01
| 3.02
| 27.65
| 3
| 0.02
| 173.08
| 69.44
| 45.91
| 2,587
|
Other
|
Lunch
|
Vegan
| 0.72
| 293.36
| 188.26
| 123.56
|
Boiled
| 45.85
| 14.31
| 2.81
|
Glute Bridges
| 3.99
| 24.1
|
Full body workout
| 349.51
|
Upper Chest, Triceps
|
Barbell
|
Beginner
|
Chest
|
Middle
|
Russian twists
| 27.645829
| 1,383.27
| 0.500495
| 0.783924
| 0.796487
| 0.871535
| 524.63
| 64.338094
| 1,230.2752
| 85,507,605,198,123,600,000
|
High
|
39.19
|
Female
| 50.32
| 1.6
| 166.88
| 128.04
| 49.91
| 1.17
| 1,157.25
|
Strength
| 21.909379
| 2.49
| 2
| 1
| 19.66
| 3.01
| 0.02
| 191.06
| 76.76
| 50.71
| 1,247
|
Other
|
Lunch
|
Paleo
| 50.02
| 757.93
| 291.34
| 415.04
|
Grilled
| 18.95
| 26.51
| 1.6
|
Step-ups
| 4.02
| 16.09
|
Builds chest strength
| 326.31
|
Core, Lower Back
|
Low Bar or TRX
|
Intermediate
|
Forearms
|
Lower Chest
|
Towel pull-up
| 19.65625
| 1,527.67
| 0.500265
| 1.525437
| 0.667949
| 0.767258
| 89.75
| 39.2952
| 763.5654
| 48,794,938,787,793,120,000
|
Low
|
50.51
|
Male
| 86.37
| 1.63
| 160.92
| 143.2
| 57.87
| 1.69
| 1,974.26
|
Strength
| 29.071528
| 3.49
| 4.01
| 2.98
| 32.51
| 3
| 0.02
| 258.98
| 102.72
| 68.72
| 2,476
|
Other
|
Breakfast
|
Keto
| 10
| 1,356.53
| 170.61
| 270.38
|
Baked
| 41.73
| 119.53
| 2.54
|
Plank
| 4.99
| 17.03
|
Targets obliques and improves core rotation
| 356.2
|
Lower Chest, Triceps
|
Wall
|
Intermediate
|
Abs
|
Triceps
|
Bicep Curls
| 32.50781
| 2,065.28
| 0.501588
| 1.189302
| 0.828045
| 0.889883
| 501.74
| 61.260921
| 1,203.956
| 99,831,352,431,834,480,000
|
High
|
47.77
|
Female
| 83.89
| 1.82
| 176.36
| 148.74
| 69.91
| 1.91
| 2,733.4
|
HIIT
| 23.649318
| 3.51
| 5.02
| 3.01
| 25.33
| 3.01
| 0.01
| 231.16
| 93.27
| 61.23
| 2,232
|
Other
|
Snack
|
Keto
| 11.88
| 323.04
| 135.18
| 393.39
|
Grilled
| 11.26
| 26.52
| 4.07
|
Pull-ups
| 4
| 20.97
|
Strengthens lower body
| 361.13
|
Chest, Triceps
|
Dumbbells
|
Advanced
|
Shoulders
|
Quads
|
Face pulls
| 25.326048
| 1,848.79
| 0.500133
| 1.111813
| 0.740535
| 0.843389
| -501.4
| 64.050587
| 1,379.5166
| 111,694,679,531,761,780,000
|
Very High
|
19
|
Male
| 82.66
| 1.96
| 173.75
| 168.71
| 62.16
| 1.89
| 2,700.62
|
HIIT
| 24.128787
| 3.5
| 5.02
| 2.99
| 21.52
| 3.01
| 0.01
| 181.82
| 71.6
| 48.11
| 2,569
|
Other
|
Dinner
|
Vegan
| 30.3
| 80.98
| 210.51
| 239.19
|
Baked
| 10.14
| 116.47
| 2.91
|
Lunges
| 3.99
| 23.95
|
Isolates triceps
| 357.96
|
Core, Shoulders, Hips
|
Bench or Sturdy Surface
|
Advanced
|
Abs
|
Lower Chest
|
Seated calf raises
| 21.517076
| 1,446.67
| 0.502727
| 0.866199
| 0.954835
| 0.970993
| -131.62
| 62.715145
| 1,353.0888
| 103,932,882,376,512,860,000
|
High
|
38.01
|
Female
| 57.67
| 1.56
| 184.91
| 132.43
| 54.04
| 1.64
| 2,345.2
|
HIIT
| 26.594431
| 2.71
| 5
| 3
| 23.7
| 3.98
| 2.99
| 369.71
| 147.77
| 98.38
| 1,726
|
Other
|
Breakfast
|
Low-Carb
| 35.84
| 131.07
| 244.36
| 471.47
|
Grilled
| 37.25
| 74.43
| 3.91
|
Turkish Get-ups
| 4.99
| 14.93
|
Builds unilateral leg strength and balance
| 338.54
|
Lower Chest, Triceps
|
None or Dumbbells
|
Advanced
|
Shoulders
|
Triceps
|
Fat grip dumbbell curl
| 23.697403
| 2,955.34
| 0.500396
| 2.562337
| 0.598991
| 0.716186
| -619.2
| 42.332992
| 1,110.4112
| 65,899,476,055,317,480,000
|
Medium
|
27.39
|
Female
| 71.79
| 1.97
| 180.96
| 151.11
| 72.68
| 0.75
| 743.85
|
Strength
| 24.477763
| 3.59
| 3.01
| 1.02
| 18.5
| 3.01
| 0.02
| 207.16
| 82.59
| 55.08
| 2,046
|
Other
|
Lunch
|
Low-Carb
| 16.18
| 674.45
| 127.06
| 306.18
|
Roasted
| 47.37
| 119.27
| 4.24
|
Plyo Squats
| 4
| 15.13
|
Improves core stability
| 356.83
|
Shoulders, Triceps
|
Barbell
|
Advanced
|
Chest
|
Middle
|
Hammer curls
| 18.498286
| 1,654.72
| 0.500774
| 1.150439
| 0.724326
| 0.835046
| 1,302.15
| 54.217414
| 535.245
| 101,282,878,269,138,680,000
|
High
|
18.86
|
Female
| 95.12
| 1.85
| 189.48
| 142.51
| 49.9
| 1.2
| 1,293.84
|
Strength
| 28.049928
| 2.3
| 4
| 1.98
| 27.79
| 2
| 0.96
| 298.25
| 118.86
| 79.54
| 2,455
|
Other
|
Snack
|
Paleo
| 25.56
| 835.15
| 299.07
| 300.06
|
Raw
| 60.3
| 15.35
| 2.65
|
Squats
| 4.99
| 17.87
|
Improves core stability and balance
| 359.74
|
Rear Deltoids, Upper Back
|
Resistance Band or Cable Machine
|
Advanced
|
Legs
|
Lower
|
Plate pinch
| 27.792549
| 2,384.3
| 0.500356
| 1.249579
| 0.66349
| 0.752111
| 1,161.16
| 68.438908
| 863.376
| 108,230,759,975,373,770,000
|
High
|
40.36
|
Male
| 56.88
| 1.71
| 168.02
| 142.67
| 60.89
| 1.87
| 2,189.58
|
Strength
| 21.809265
| 2.69
| 5.02
| 3.01
| 19.45
| 1.98
| 0.01
| 192.66
| 76.8
| 51.19
| 1,740
|
Other
|
Breakfast
|
Paleo
| 43.14
| 58.47
| 291.5
| 352.42
|
Raw
| 54.98
| 40.14
| 2.88
|
Frog Jumps
| 5
| 20.9
|
Strengthens back and improves posture
| 342.47
|
Quadriceps, Hamstrings, Glutes
|
Bench or Sturdy Surface
|
Advanced
|
Forearms
|
Triceps
|
Donkey kicks
| 19.452139
| 1,538.55
| 0.500887
| 1.350211
| 0.763372
| 0.849125
| -449.58
| 44.47489
| 1,280.8378
| 72,414,058,960,355,475,000
|
Medium
|
37.14
|
Male
| 76.48
| 1.77
| 180.29
| 127.8
| 56.76
| 1.36
| 1,305.6
|
Cardio
| 30.300738
| 2.09
| 4
| 2
| 24.41
| 2.99
| -0.02
| 233.62
| 92.99
| 62.41
| 2,166
|
Other
|
Breakfast
|
Low-Carb
| 27.8
| 434.36
| 271.65
| 370.94
|
Steamed
| 39.18
| 37.58
| 4.9
|
Step-ups
| 5
| 16.98
|
Improves balance and leg strength
| 356.98
|
Quadriceps, Hamstrings, Glutes
|
Bench or Step
|
Beginner
|
Chest
|
Anterior
|
Decline dumbbell press
| 24.411887
| 1,868.13
| 0.500222
| 1.215873
| 0.575083
| 0.708858
| 860.4
| 53.305996
| 970.9856
| 101,631,198,231,635,530,000
|
High
|
18.93
|
Male
| 72.56
| 1.79
| 177.48
| 124.41
| 60.95
| 0.81
| 803.36
|
Strength
| 26.405114
| 1.58
| 2.99
| 1.02
| 22.65
| 2.99
| 0.02
| 219.75
| 87.27
| 58.09
| 1,802
|
Other
|
Lunch
|
Vegetarian
| 5.03
| 1,193.73
| 252.47
| 366.68
|
Baked
| 12.55
| 43.72
| 1.1
|
Lunges
| 4
| 25.07
|
Improves posture and strengthens upper back
| 332.12
|
Chest, Triceps
|
Low Bar or TRX
|
Beginner
|
Legs
|
Wrist Flexors
|
Barbell curls
| 22.645985
| 1,750.89
| 0.50203
| 1.202729
| 0.544581
| 0.70098
| 998.64
| 53.400449
| 538.0344
| 56,359,998,965,249,440,000
|
Low
|
46
|
Male
| 60.05
| 1.68
| 164.91
| 147.1
| 62.34
| 1.17
| 1,544.4
|
HIIT
| 21.804029
| 2.51
| 4.01
| 2
| 21.28
| 1.99
| 0.01
| 247.96
| 99.4
| 66.24
| 1,716
|
Other
|
Lunch
|
Vegetarian
| 16.21
| 1,318.33
| 53.39
| 122.1
|
Fried
| 28.89
| 35.79
| 1.07
|
Deadlifts
| 4
| 23.01
|
Isolates and strengthens triceps
| 350.23
|
Core, Shoulders, Legs
|
Wall
|
Intermediate
|
Chest
|
Lower
|
Military press
| 21.276219
| 1,985.6
| 0.499517
| 1.655287
| 0.826362
| 0.892002
| 171.6
| 46.95668
| 819.5382
| 86,957,109,659,291,930,000
|
High
|
37.06
|
Female
| 73.04
| 1.74
| 188.15
| 140.95
| 65.11
| 1.04
| 1,123.2
|
Strength
| 25.785418
| 2.39
| 3
| 2
| 24.12
| 3.02
| 1
| 300.3
| 120.63
| 80.22
| 2,038
|
Other
|
Snack
|
Vegan
| 1.96
| 2,075.74
| 21.79
| 229.67
|
Boiled
| 43.88
| 57.5
| 3.84
|
Decline Push-ups
| 4.98
| 22.86
|
Targets upper chest
| 333.67
|
Shoulders, Upper Back
|
Cable Machine or Resistance Band
|
Beginner
|
Abs
|
Anterior
|
Dumbbell front raises
| 24.124719
| 2,405.7
| 0.499314
| 1.651561
| 0.616385
| 0.749136
| 914.8
| 54.206331
| 694.0336
| 58,544,490,391,463,250,000
|
Low
|
50.23
|
Female
| 86.72
| 1.63
| 160.86
| 143.17
| 58.08
| 1.7
| 1,326
|
Yoga
| 29.123852
| 3.51
| 4
| 3
| 32.64
| 3
| -0.01
| 256.65
| 103.91
| 68.88
| 2,212
|
Other
|
Breakfast
|
Balanced
| 10.7
| 1,357.2
| 172.78
| 270.05
|
Raw
| 42
| 120
| 2.47
|
Prone Cobras
| 5
| 17.09
|
Strengthens back and legs
| 356.6
|
Upper Chest, Triceps
|
Bench or Chair
|
Advanced
|
Chest
|
Posterior
|
Russian twists
| 32.639542
| 2,062.16
| 0.497828
| 1.198224
| 0.827885
| 0.890029
| 886
| 61.463795
| 1,212.44
| 100,750,823,143,185,700,000
|
High
|
30.9
|
Female
| 76.77
| 1.71
| 189.88
| 137.2
| 51.88
| 1.27
| 1,214.12
|
Cardio
| 29.318607
| 1.82
| 3.98
| 1.95
| 26.25
| 2
| 1.01
| 222.21
| 89.25
| 58.85
| 2,182
|
Other
|
Breakfast
|
Paleo
| 15.41
| 278.9
| 228.23
| 407.72
|
Raw
| 59.79
| 72.64
| 1.76
|
Glute Bridges
| 4
| 24.02
|
Improves shoulder mobility and posture
| 353.43
|
Chest, Triceps, Shoulders
|
Step or Box
|
Advanced
|
Forearms
|
Grip Strength
|
Hyperextensions
| 26.254232
| 1,775.49
| 0.500617
| 1.162564
| 0.618261
| 0.722562
| 967.88
| 54.262106
| 897.7122
| 93,663,649,788,503,160,000
|
High
|
24.03
|
Female
| 88.29
| 1.79
| 177.55
| 153.6
| 65.23
| 1.76
| 1,831.81
|
Cardio
| 26.769354
| 3.48
| 4.01
| 3.01
| 27.56
| 2.99
| -0.01
| 174.44
| 69.19
| 46.48
| 2,410
|
Other
|
Lunch
|
Keto
| 0.81
| 299.22
| 187.88
| 124.74
|
Boiled
| 45.62
| 15.41
| 2.76
|
Lat Pulldowns
| 3.99
| 23.85
|
Builds chest strength
| 350.66
|
Core, Shoulders, Hips
|
Bench, Barbell
|
Intermediate
|
Back
|
Grip Strength
|
Leg raises
| 27.55532
| 1,392.84
| 0.500962
| 0.783667
| 0.78677
| 0.865108
| 578.19
| 64.655337
| 1,234.3232
| 87,833,035,957,022,690,000
|
High
|
50.53
|
Male
| 57.01
| 1.91
| 184.12
| 131.58
| 68.07
| 1.09
| 1,177.2
|
Strength
| 22.392596
| 2.72
| 3.99
| 2
| 15.63
| 2.01
| -0
| 177.97
| 71.05
| 47.3
| 1,510
|
Other
|
Lunch
|
Keto
| 7.67
| 1,250.31
| 138.48
| 220.52
|
Steamed
| 46.48
| 16.29
| 1.82
|
Prone Cobras
| 4.01
| 14.99
|
Strengthens lower body
| 360.04
|
Triceps
|
Kettlebell
|
Beginner
|
Forearms
|
Wrist Flexors
|
Barbell rows
| 15.627313
| 1,421.78
| 0.500696
| 1.246273
| 0.547264
| 0.714643
| 332.8
| 44.243981
| 784.8872
| 108,970,279,711,690,380,000
|
High
|
54.03
|
Female
| 87.22
| 1.76
| 188.72
| 157.91
| 68
| 1.48
| 1,067.38
|
Yoga
| 28.418499
| 3.39
| 3
| 2.02
| 28.16
| 3
| -0
| 296.87
| 118.4
| 79.38
| 2,269
|
Other
|
Lunch
|
Keto
| 15.56
| 2,425.23
| 235.02
| 353.93
|
Fried
| 25.41
| 66.78
| 2.67
|
Bear Crawls
| 5
| 16.88
|
Builds upper body strength
| 338.3
|
Chest, Triceps
|
Cable Machine
|
Advanced
|
Chest
|
Middle
|
Skull crushers
| 28.157283
| 2,375.5
| 0.499886
| 1.357487
| 0.744781
| 0.836742
| 1,201.62
| 62.433385
| 1,001.368
| 65,518,873,463,922,120,000
|
Medium
|
25.11
|
Female
| 105.44
| 1.88
| 174.12
| 155.79
| 67.11
| 1.33
| 1,277.86
|
Cardio
| 30.892572
| 2.28
| 2.99
| 2.01
| 29.83
| 4.02
| 0.02
| 198.29
| 79.79
| 52.85
| 3,016
|
Other
|
Lunch
|
Balanced
| 43.02
| 2,092.8
| 254.4
| 466.3
|
Raw
| 50.18
| 36.63
| 3.97
|
Mountain Climbers
| 3.98
| 15.03
|
Builds explosive power
| 355.39
|
Obliques, Core
|
Pull-up Bar
|
Beginner
|
Shoulders
|
Lower
|
Plate pinch
| 29.832503
| 1,587.97
| 0.49948
| 0.756734
| 0.828708
| 0.894728
| 1,738.14
| 72.866873
| 945.3374
| 97,991,959,497,766,520,000
|
High
|
39.05
|
Male
| 102.34
| 1.94
| 192.28
| 133.68
| 50.01
| 0.9
| 792
|
Cardio
| 32.462859
| 2.41
| 3.01
| 1
| 27.19
| 3.02
| -0.03
| 282.28
| 111.71
| 74.89
| 2,624
|
Other
|
Lunch
|
Vegan
| 9.88
| 434.89
| 2.84
| 459.96
|
Baked
| 30.6
| 105.57
| 1.9
|
Russian Twists
| 5.02
| 22
|
Builds shoulder width
| 368.66
|
Core
|
Resistance Band
|
Beginner
|
Forearms
|
Posterior
|
Bicycle crunches
| 27.19205
| 2,249.97
| 0.501838
| 1.091558
| 0.588107
| 0.695236
| 1,832
| 69.11751
| 663.588
| 132,205,454,097,362,930,000
|
Very High
|
44.1
|
Female
| 89.6
| 1.99
| 192.1
| 135.01
| 58.1
| 1.4
| 1,848
|
HIIT
| 23.090523
| 2.02
| 4
| 2
| 22.63
| 2.99
| 1.04
| 321.28
| 128.81
| 85.61
| 2,601
|
Other
|
Dinner
|
Paleo
| 7.3
| 2,434.23
| 249.77
| 96.89
|
Raw
| 59.95
| 49.69
| 1.91
|
Shoulder Press
| 4.99
| 14.99
|
Strengthens back and legs
| 339.35
|
Chest, Triceps
|
Wall
|
Advanced
|
Back
|
Lower
|
Close-grip bench press
| 22.625691
| 2,570.85
| 0.499881
| 1.437612
| 0.573955
| 0.702811
| 753
| 68.910891
| 950.18
| 67,198,379,754,830,250,000
|
Medium
|
18.06
|
Male
| 58.56
| 1.61
| 174.64
| 150.33
| 70.81
| 1.9
| 2,226.42
|
Strength
| 24.496922
| 2.72
| 3.99
| 3.02
| 22.59
| 2.99
| 0.03
| 231.25
| 92.48
| 61.37
| 1,549
|
Other
|
Snack
|
Low-Carb
| 30.58
| 276.74
| 266.46
| 269.54
|
Baked
| 59.07
| 21.53
| 1.99
|
Tricep Dips
| 4.99
| 24.98
|
Improves core stability and balance
| 334.26
|
Back, Biceps
|
None or Dumbbells
|
Advanced
|
Arms
|
Anterior
|
Decline cable crossovers
| 22.591721
| 1,847.25
| 0.500744
| 1.579235
| 0.765867
| 0.860799
| -677.42
| 44.214603
| 1,270.188
| 59,395,332,047,804,240,000
|
Low
|
57.07
|
Female
| 76.9
| 1.86
| 173.05
| 140.94
| 55.07
| 1.15
| 827.31
|
Yoga
| 29.439411
| 2.8
| 3.99
| 1.99
| 22.23
| 1.98
| -0
| 207.11
| 82.81
| 55.52
| 1,981
|
Other
|
Breakfast
|
Vegetarian
| 4.58
| 365.77
| 281.74
| 161.5
|
Fried
| 7.91
| 66.82
| 4.15
|
Kettlebell Swings
| 3.99
| 16.01
|
Advanced core exercise
| 353.89
|
Shoulders, Upper Back
|
Bench or Sturdy Surface
|
Beginner
|
Legs
|
Lats
|
Russian twists
| 22.228003
| 1,659.36
| 0.499253
| 1.076853
| 0.727835
| 0.814447
| 1,153.69
| 54.261093
| 813.947
| 94,664,108,222,078,300,000
|
High
|
49.66
|
Male
| 52.57
| 1.84
| 195.03
| 124.28
| 51.7
| 1.38
| 1,324.8
|
Cardio
| 14.841976
| 3.1
| 4
| 2
| 15.53
| 3
| -0.02
| 169.5
| 68.42
| 45.57
| 1,497
|
Other
|
Snack
|
Paleo
| 41.73
| 2,315.93
| 148.84
| 212.06
|
Baked
| 57.1
| 8.62
| 2.2
|
Resistance Band Pull-Aparts
| 5.01
| 16.02
|
Targets biceps and forearms
| 346.31
|
Full Body
|
Dumbbells
|
Beginner
|
Legs
|
Triceps
|
Hanging leg raises
| 15.527528
| 1,361.81
| 0.497867
| 1.301503
| 0.506384
| 0.637235
| 172.2
| 44.767573
| 955.8156
| 79,318,820,852,974,930,000
|
Medium
|
31.63
|
Male
| 126.53
| 1.83
| 197.68
| 146.15
| 61.92
| 1.1
| 790.68
|
Yoga
| 35
| 2.09
| 2.99
| 1.98
| 37.78
| 3
| 0.02
| 304.8
| 122.78
| 81.51
| 3,255
|
Other
|
Breakfast
|
Keto
| 44.74
| 86.45
| 181.63
| 284.83
|
Baked
| 7.94
| 54.61
| 2.2
|
Leg Raises
| 5
| 18.06
|
Improves lower back strength
| 361.2
|
Glutes, Hamstrings
|
Cable Machine or Resistance Band
|
Beginner
|
Abs
|
Lower Chest
|
Bird dog
| 37.782555
| 2,443.91
| 0.498873
| 0.970363
| 0.620433
| 0.739326
| 2,464.32
| 82.2445
| 794.64
| 111,871,666,389,071,020,000
|
Very High
|
41.8
|
Male
| 59.72
| 1.74
| 194.24
| 141.17
| 51.86
| 1.78
| 2,545.4
|
HIIT
| 19.446703
| 2.7
| 5.01
| 3
| 19.73
| 3.01
| -0.03
| 202.57
| 80.05
| 53.22
| 1,741
|
Other
|
Dinner
|
Paleo
| 35.39
| 2,121.96
| 204.6
| 433.04
|
Roasted
| 8.84
| 22.7
| 1.19
|
Tricep Extensions
| 5.01
| 15.88
|
Strengthens core and improves mobility
| 364.95
|
Quadriceps, Glutes
|
Barbell
|
Beginner
|
Shoulders
|
Quads
|
Dumbbell flyes
| 19.725195
| 1,609.46
| 0.503448
| 1.340422
| 0.627265
| 0.726781
| -804.4
| 48.106429
| 1,299.222
| 121,720,577,929,387,660,000
|
Very High
|
37.51
|
Male
| 76.59
| 1.82
| 191.56
| 121.3
| 49.83
| 1.49
| 1,072.8
|
Yoga
| 22.575582
| 2.8
| 3.98
| 2
| 23.12
| 3.02
| -0.02
| 188.66
| 76.42
| 50.28
| 1,950
|
Other
|
Lunch
|
Balanced
| 2.81
| 2,413.37
| 111.51
| 329.67
|
Roasted
| 39.77
| 61.64
| 2.4
|
Deadlifts
| 3.98
| 19.04
|
Improves back strength and posture
| 344.07
|
Quadriceps, Calves, Glutes
|
Pull-up Bar
|
Beginner
|
Back
|
Grip Strength
|
Plate pinch
| 23.122207
| 1,512.84
| 0.498823
| 0.99778
| 0.504269
| 0.633222
| 877.2
| 59.299362
| 1,025.3286
| 75,224,088,178,328,260,000
|
Medium
|
39.98
|
Male
| 79.99
| 1.76
| 167.75
| 166.6
| 74.26
| 1.63
| 1,902.7
|
Strength
| 28.830453
| 3.5
| 5.01
| 2.97
| 25.82
| 3.01
| 0.01
| 235.62
| 94.49
| 62.77
| 2,030
|
Other
|
Dinner
|
Keto
| 27.18
| 1,259.35
| 186.37
| 484.4
|
Steamed
| 41.61
| 13.87
| 3.4
|
Dead Bugs
| 5.03
| 21.92
|
Builds lower body power
| 348.23
|
Triceps
|
Resistance Band
|
Beginner
|
Shoulders
|
Posterior
|
Leg raises
| 25.823218
| 1,885.37
| 0.499891
| 1.181273
| 0.987699
| 0.993145
| 127.3
| 56.92852
| 1,135.2298
| 82,983,019,591,509,620,000
|
Medium
|
25.49
|
Female
| 127.55
| 1.73
| 167.12
| 159.98
| 62.04
| 1.33
| 1,607.84
|
HIIT
| 35
| 2.91
| 3.02
| 1
| 42.62
| 2.99
| -0.01
| 296.66
| 117.99
| 78.86
| 3,313
|
Other
|
Snack
|
Low-Carb
| 4
| 2,351.97
| 119.73
| 379.38
|
Boiled
| 46.93
| 29.37
| 2.48
|
Frog Jumps
| 2.99
| 10.07
|
Builds shoulder width
| 130.05
|
Core, Shoulders, Hips
|
Wall
|
Beginner
|
Arms
|
Triceps
|
Bird dog
| 42.617528
| 2,368.34
| 0.501043
| 0.925049
| 0.932052
| 0.957276
| 1,705.16
| 82.9075
| 345.933
| 27,039,504,324,756,024
|
Low
|
58.24
|
Female
| 56.96
| 1.7
| 170.09
| 121.89
| 57.07
| 0.74
| 895.4
|
HIIT
| 23.565045
| 2.7
| 1.99
| 1
| 19.71
| 3
| -0.01
| 205.31
| 83.24
| 55.37
| 1,390
|
Other
|
Dinner
|
Low-Carb
| 8.38
| 1,490.43
| 270.33
| 284.74
|
Roasted
| 48.63
| 89.23
| 3.01
|
Scissors Kicks
| 4.99
| 16.02
|
Strengthens core and improves mobility
| 357.81
|
Shoulders, Upper Back
|
None or Dumbbells
|
Advanced
|
Forearms
|
Lats
|
Standing calf raises
| 19.709343
| 1,652.53
| 0.496959
| 1.461376
| 0.573527
| 0.716621
| 494.6
| 43.53735
| 529.5588
| 103,577,644,893,699,980,000
|
High
|
48.18
|
Female
| 56.53
| 1.51
| 184.75
| 125.44
| 52.26
| 1.37
| 1,311.91
|
Cardio
| 28.507653
| 2.11
| 3.97
| 1.97
| 24.79
| 3
| 0.01
| 215.24
| 85.55
| 57.33
| 1,489
|
Other
|
Breakfast
|
Paleo
| 35.32
| 1,707.76
| 53.01
| 130.6
|
Roasted
| 18.25
| 96.05
| 1.99
|
Plyometric Push-ups
| 5.02
| 23.09
|
Improves unilateral leg strength and balance
| 330.57
|
Lower Abs
|
Bench, Barbell
|
Intermediate
|
Legs
|
Wrist Flexors
|
Dumbbell rows
| 24.792772
| 1,719.13
| 0.500811
| 1.513356
| 0.552344
| 0.678972
| 177.09
| 40.414624
| 905.7618
| 54,247,396,426,344,250,000
|
Low
|
27.19
|
Male
| 88.2
| 1.98
| 161.8
| 152.85
| 52.99
| 1.8
| 2,577.96
|
HIIT
| 21.047072
| 3.5
| 4.01
| 3.02
| 22.5
| 2.02
| 1
| 296.47
| 118.19
| 79.21
| 2,531
|
Other
|
Dinner
|
Vegan
| 19.02
| 345.67
| 219.13
| 116.63
|
Boiled
| 31.19
| 13.76
| 4.42
|
Frog Jumps
| 4
| 23.96
|
Improves core stability and upper body strength
| 336.55
|
Lower Abs
|
Box or Platform
|
Advanced
|
Abs
|
Middle
|
Incline dumbbell press
| 22.497704
| 2,371.53
| 0.500048
| 1.340023
| 0.917747
| 0.944685
| -46.96
| 69.636483
| 1,211.58
| 62,801,493,579,697,700,000
|
Low
|
40.14
|
Male
| 51.72
| 1.61
| 198.12
| 128.23
| 70.18
| 0.86
| 566.57
|
Yoga
| 23.71315
| 3.32
| 1.99
| 1
| 19.95
| 1.99
| -0.02
| 217.46
| 86.75
| 57.22
| 1,325
|
Other
|
Snack
|
Keto
| 27.11
| 1,959.49
| 37.92
| 145.4
|
Grilled
| 28.56
| 78.55
| 2.62
|
Push Ups
| 3.99
| 23
|
Strengthens back and improves posture
| 359.4
|
Core, Obliques
|
Bench or Step
|
Intermediate
|
Back
|
Lower
|
Hammer curl
| 19.952934
| 1,731.82
| 0.502269
| 1.677301
| 0.453728
| 0.647234
| 758.43
| 39.455559
| 618.168
| 107,397,967,226,321,490,000
|
High
|
41.1
|
Female
| 77.05
| 1.79
| 171.94
| 132.06
| 56.07
| 1.4
| 1,849.54
|
HIIT
| 25.765634
| 2
| 4
| 2.01
| 24.05
| 2.99
| 0.02
| 291.2
| 115.86
| 77.53
| 2,334
|
Other
|
Snack
|
Paleo
| 22.78
| 790.39
| 88.06
| 392.68
|
Roasted
| 5.79
| 35.76
| 4.81
|
Leg Press
| 4
| 22.02
|
Builds calf muscles
| 331.76
|
Legs, Shoulders, Core
|
Bench or Sturdy Surface
|
Advanced
|
Forearms
|
Wrist Flexors
|
Bent-over lateral raises
| 24.047314
| 2,326.01
| 0.500772
| 1.503699
| 0.655821
| 0.768059
| 484.46
| 57.197579
| 928.928
| 55,862,996,319,761,240,000
|
Low
|
52.36
|
Female
| 51.93
| 1.67
| 169
| 124.55
| 51.78
| 1.5
| 1,818.3
|
HIIT
| 22.059237
| 1.51
| 1.97
| 1.02
| 18.62
| 3.01
| 0.01
| 282.27
| 112.63
| 74.94
| 1,353
|
Other
|
Dinner
|
Paleo
| 29.84
| 1,419.55
| 134.3
| 177.23
|
Baked
| 51.42
| 67.35
| 1.53
|
Bench Press
| 4.98
| 18
|
Targets lower abs
| 350.88
|
Shoulders
|
Bench, Barbell
|
Intermediate
|
Shoulders
|
Anterior
|
Leg extensions
| 18.620245
| 2,254.06
| 0.500909
| 2.168881
| 0.620798
| 0.736982
| -465.3
| 40.474638
| 1,052.64
| 88,284,172,341,688,480,000
|
High
|
36.02
|
Female
| 109.87
| 1.77
| 191.11
| 156.06
| 73.76
| 1.19
| 786.11
|
Yoga
| 33.425638
| 3.42
| 1.99
| 1.01
| 35.07
| 3
| 0.01
| 306.41
| 122.15
| 82.17
| 2,728
|
Other
|
Snack
|
Vegetarian
| 46.88
| 2,000.77
| 252.88
| 161.17
|
Raw
| 20.3
| 62.42
| 2.79
|
Inverted Rows
| 4
| 22.99
|
Strengthens shoulders
| 369.34
|
Shoulders, Triceps
|
Resistance Band
|
Intermediate
|
Arms
|
Wrist Extensors
|
Face pulls
| 35.069744
| 2,453.77
| 0.499493
| 1.111768
| 0.701321
| 0.816598
| 1,941.89
| 73.145251
| 879.0292
| 134,210,863,492,361,880,000
|
Very High
|
33.07
|
Male
| 102.83
| 1.75
| 185.94
| 140.25
| 52.91
| 1.4
| 1,003.8
|
Yoga
| 29.933476
| 2.21
| 3
| 1.95
| 33.58
| 3
| -0.01
| 288.65
| 115.2
| 76.75
| 2,657
|
Other
|
Snack
|
Balanced
| 3.45
| 459.13
| 251.52
| 332.16
|
Roasted
| 36.93
| 92.96
| 3.1
|
Bench Press
| 4.03
| 21.02
|
Full body workout
| 363.78
|
Lower Chest, Triceps
|
Cable Machine
|
Beginner
|
Chest
|
Lats
|
Dumbbell rows
| 33.577143
| 2,306.15
| 0.500661
| 1.120296
| 0.656544
| 0.754276
| 1,653.2
| 72.049406
| 1,018.584
| 118,569,111,824,066,840,000
|
Very High
|
37.35
|
Female
| 88.65
| 1.79
| 182.36
| 137.78
| 67.81
| 1.74
| 2,490.11
|
HIIT
| 29.59749
| 3.47
| 5.04
| 3.01
| 27.67
| 3.01
| 4
| 428.87
| 171.53
| 113.84
| 2,621
|
Other
|
Lunch
|
Balanced
| 42.99
| 891.54
| 16.44
| 309.1
|
Boiled
| 28.96
| 42.46
| 1.1
|
Russian Twists
| 3.99
| 21.86
|
Combines lower body and upper body strength
| 373.65
|
Chest, Triceps
|
Kettlebell
|
Beginner
|
Abs
|
Middle
|
Pull-ups
| 27.667676
| 3,426.16
| 0.5007
| 1.934913
| 0.610825
| 0.755538
| 130.89
| 62.411825
| 1,300.302
| 147,554,281,174,722,460,000
|
Very High
|
21.24
|
Female
| 80.78
| 1.9
| 193.85
| 137.76
| 55.01
| 1.8
| 2,575.98
|
HIIT
| 22.691832
| 3.5
| 4.01
| 3.01
| 22.38
| 3.01
| -0.01
| 162.37
| 63.98
| 42.89
| 2,174
|
Other
|
Breakfast
|
Paleo
| 38.15
| 926.5
| 217.13
| 211.58
|
Baked
| 38.32
| 9.49
| 4.12
|
Russian Twists
| 5.01
| 17.95
|
Targets lower abs
| 355.67
|
Upper Back, Rear Deltoids
|
None or Dumbbells
|
Beginner
|
Forearms
|
Middle
|
Military press
| 22.376731
| 1,291.41
| 0.502923
| 0.792028
| 0.59601
| 0.710653
| -401.98
| 62.449538
| 1,280.412
| 98,624,405,212,922,600,000
|
High
|
25.76
|
Female
| 70.53
| 1.5
| 182.39
| 142.14
| 53.94
| 1.15
| 1,011.08
|
Cardio
| 30.919319
| 2.6
| 1.97
| 1
| 31.35
| 3
| -0.04
| 217.65
| 85.89
| 58.01
| 1,839
|
Other
|
Snack
|
Paleo
| 4.67
| 2,179.93
| 116.05
| 240.22
|
Fried
| 37.85
| 112.78
| 4.85
|
Seated Rows
| 5.01
| 21.05
|
Strengthens lower abs
| 368.91
|
Back, Core, Shoulders
|
Cable Machine or Resistance Band
|
Intermediate
|
Legs
|
Upper
|
Pull-ups
| 31.346667
| 1,736.25
| 0.501425
| 1.21778
| 0.686649
| 0.779319
| 827.92
| 48.722604
| 848.493
| 132,939,657,453,089,550,000
|
Very High
|
40.09
|
Male
| 54.73
| 1.61
| 183.75
| 157.78
| 64.12
| 1.55
| 1,209
|
Yoga
| 22.609754
| 2.71
| 3.98
| 3
| 21.11
| 2
| 0.02
| 274.39
| 109.75
| 73.35
| 1,549
|
Other
|
Lunch
|
Balanced
| 31.52
| 1,792.05
| 43.21
| 315.25
|
Steamed
| 52.11
| 112.34
| 2.86
|
Calf Raises
| 4.99
| 18.01
|
Improves balance and leg strength
| 333.31
|
Rear Deltoids, Upper Back
|
Kettlebell
|
Beginner
|
Chest
|
Triceps
|
Dumbbell rows
| 21.114155
| 2,196.71
| 0.499638
| 2.005299
| 0.782914
| 0.858667
| 340
| 42.355681
| 1,033.261
| 58,030,605,925,335,360,000
|
Low
|
32.59
|
Male
| 52.75
| 1.66
| 190.86
| 128.92
| 71.91
| 1.26
| 1,248.53
|
Strength
| 23.565569
| 2.49
| 2.96
| 1.01
| 19.14
| 3.01
| 0
| 247.09
| 98.22
| 66.16
| 1,446
|
Other
|
Dinner
|
Vegetarian
| 2.48
| 107
| 201.6
| 143.15
|
Baked
| 9.95
| 42.06
| 4.78
|
Reverse Lunges
| 4
| 24.13
|
Targets obliques and improves core rotation
| 350.36
|
Lower Abs
|
Step or Box
|
Advanced
|
Back
|
Quads
|
Dumbbell rows
| 19.142836
| 1,976.68
| 0.50001
| 1.861991
| 0.479277
| 0.675469
| 197.47
| 40.319162
| 882.9072
| 87,221,112,150,222,680,000
|
High
|
52.62
|
Female
| 84.36
| 1.76
| 164.87
| 137.25
| 69.2
| 1.68
| 1,308.38
|
Yoga
| 26.901645
| 3.5
| 5.01
| 2.98
| 27.23
| 1.99
| 0.02
| 251.88
| 100.12
| 66.98
| 2,285
|
Other
|
Breakfast
|
Paleo
| 8.63
| 1,561.45
| 81.35
| 146.05
|
Grilled
| 10.45
| 87.04
| 4.32
|
Russian Twists
| 4.01
| 22.96
|
Improves flexibility
| 351.92
|
Calves
|
Box or Platform
|
Beginner
|
Back
|
Posterior
|
Crunches
| 27.233988
| 2,010.82
| 0.501049
| 1.186818
| 0.711299
| 0.832474
| 976.62
| 61.665772
| 1,182.4512
| 90,444,471,415,829,800,000
|
High
|
58.93
|
Female
| 59.66
| 1.76
| 193.79
| 120.64
| 52.98
| 1.72
| 1,787.42
|
Cardio
| 21.520764
| 2.7
| 5
| 2.99
| 19.26
| 3.03
| 0.01
| 201.78
| 80.95
| 53.99
| 1,789
|
Other
|
Lunch
|
Vegetarian
| 34.91
| 2,130.37
| 126.94
| 450.97
|
Baked
| 59.47
| 65.86
| 2.34
|
Deadlift
| 5.01
| 14.96
|
Strengthens core and improves mobility
| 337.04
|
Core
|
None or Dumbbells
|
Beginner
|
Legs
|
Upper
|
Chest flyes
| 19.260072
| 1,616.83
| 0.499199
| 1.356856
| 0.480506
| 0.62253
| 1.58
| 46.820712
| 1,159.4176
| 63,552,197,837,968,520,000
|
Low
|
52.03
|
Female
| 59.98
| 1.71
| 169.37
| 151.06
| 58.16
| 1.24
| 1,499.04
|
HIIT
| 21.923162
| 2.02
| 2.97
| 1
| 20.51
| 2.04
| -0.02
| 178.89
| 72.16
| 48.06
| 1,648
|
Other
|
Lunch
|
Vegan
| 28.52
| 1,033.56
| 161.98
| 423.53
|
Steamed
| 50.01
| 116.84
| 3.49
|
Plyo Squats
| 3
| 11.85
|
Improves posture and strengthens upper back
| 199.88
|
Core, Shoulders, Hips
|
Resistance Band or Cable Machine
|
Advanced
|
Shoulders
|
Posterior
|
Decline dumbbell flyes
| 20.512294
| 1,436.74
| 0.498044
| 1.203068
| 0.835357
| 0.891893
| 148.96
| 46.830488
| 495.7024
| 894,444,018,062,853,400
|
Low
|
30.75
|
Female
| 76.83
| 1.62
| 174.06
| 127.01
| 73.99
| 1.39
| 999.97
|
Yoga
| 28.975449
| 2.29
| 3.97
| 1.99
| 29.28
| 1.99
| 1.99
| 312.47
| 125.01
| 83.31
| 2,268
|
Other
|
Dinner
|
Balanced
| 42.56
| 1,154.1
| 83.18
| 467.17
|
Steamed
| 18.18
| 28.11
| 2.27
|
Wall Angels
| 4
| 17.11
|
Strengthens lower abs
| 345.11
|
Shoulders, Upper Back
|
Box or Platform
|
Advanced
|
Chest
|
Lower Chest
|
Barbell curls
| 29.275263
| 2,499.71
| 0.50001
| 1.627099
| 0.529829
| 0.729691
| 1,268.03
| 54.568162
| 959.4058
| 77,101,530,369,078,360,000
|
Medium
|
29.01
|
Male
| 58.43
| 1.61
| 197.67
| 121.65
| 72.05
| 1.2
| 1,296
|
Strength
| 27.545949
| 2.01
| 2.99
| 2
| 22.54
| 1.99
| -0.01
| 220.02
| 87.44
| 58.56
| 1,771
|
Other
|
Lunch
|
Balanced
| 9.75
| 312.81
| 4.53
| 433.09
|
Baked
| 51.03
| 26.98
| 2.89
|
Mountain Climbers
| 4
| 16.03
|
Improves balance and coordination
| 350.76
|
Core, Lower Back
|
Pull-up Bar
|
Advanced
|
Shoulders
|
Quads
|
Dumbbell curls
| 22.541569
| 1,756.88
| 0.500933
| 1.496492
| 0.394842
| 0.61542
| 475
| 42.334902
| 841.824
| 88,037,846,424,304,120,000
|
High
|
39.14
|
Female
| 71.32
| 1.88
| 197.84
| 146.63
| 50.97
| 0.55
| 665.5
|
HIIT
| 23.967493
| 2.21
| 1.99
| 1
| 20.18
| 3
| -0
| 256.52
| 101.44
| 67.94
| 1,934
|
Other
|
Breakfast
|
Low-Carb
| 25.86
| 755.83
| 122.14
| 106.63
|
Fried
| 40.21
| 114.88
| 4.09
|
Deadlift
| 5.01
| 20.01
|
Improves posture and back strength
| 367.32
|
Glutes, Hamstrings
|
Dumbbells or Barbell
|
Advanced
|
Shoulders
|
Wrist Flexors
|
Pull-ups
| 20.178814
| 2,043.3
| 0.502168
| 1.422322
| 0.651324
| 0.741154
| 1,268.5
| 54.226384
| 404.052
| 128,330,474,758,871,650,000
|
Very High
|
39.08
|
Male
| 55.58
| 1.71
| 183.69
| 147.75
| 59.11
| 1.96
| 2,039.97
|
Cardio
| 20.39435
| 2.7
| 5
| 3.01
| 19.01
| 3
| -0.02
| 202.77
| 81.81
| 54.86
| 1,656
|
Other
|
Snack
|
Vegetarian
| 7.24
| 1,222.64
| 185.13
| 439.22
|
Raw
| 6.72
| 112.15
| 1.79
|
Bear Crawls
| 4
| 15.15
|
Targets obliques and improves core rotation
| 340.84
|
Glutes, Hamstrings, Core
|
None or Dumbbell
|
Advanced
|
Forearms
|
Anterior
|
Plate pinch
| 19.007558
| 1,632.06
| 0.496967
| 1.471932
| 0.711511
| 0.804344
| -383.97
| 44.24482
| 1,336.0928
| 69,646,524,050,706,840,000
|
Medium
|
38.16
|
Female
| 44.9
| 1.68
| 193.25
| 143.88
| 57.92
| 1.01
| 1,092.62
|
Strength
| 20.668386
| 2.42
| 2.98
| 2.02
| 15.91
| 3
| 0.02
| 282.8
| 113.61
| 75.84
| 1,242
|
Other
|
Breakfast
|
Vegan
| 12.42
| 1,212.06
| 4.43
| 343.83
|
Fried
| 57.72
| 117.79
| 3.2
|
Tricep Extensions
| 3.98
| 17.95
|
Improves core stability and balance
| 338.1
|
Triceps, Chest
|
Low Bar or TRX
|
Beginner
|
Legs
|
Posterior
|
Chest flyes
| 15.908447
| 2,268.2
| 0.498721
| 2.53029
| 0.635188
| 0.744528
| 149.38
| 35.619895
| 682.962
| 65,203,180,212,301,840,000
|
Medium
|
26.29
|
Female
| 59.21
| 1.51
| 181.25
| 128.96
| 71.25
| 1.69
| 2,420.42
|
HIIT
| 24.980623
| 2.71
| 4.97
| 3.02
| 25.97
| 4.01
| -0.02
| 180.13
| 72.39
| 48.72
| 1,872
|
Other
|
Snack
|
Paleo
| 43.55
| 1,533.61
| 81.34
| 126.35
|
Baked
| 59.59
| 40.34
| 4.3
|
Resistance Band Pull-Aparts
| 4.98
| 19.97
|
Builds lower body power and endurance
| 355.43
|
Core
|
Bench, Barbell
|
Beginner
|
Legs
|
Grip Strength
|
Incline dumbbell flyes
| 25.968159
| 1,448.56
| 0.497404
| 1.222598
| 0.524636
| 0.711503
| -548.42
| 44.418973
| 1,201.3534
| 98,082,090,316,335,500,000
|
High
|
26.92
|
Male
| 87.68
| 1.63
| 182.88
| 135.14
| 73.97
| 1.75
| 2,052.22
|
Strength
| 29.900423
| 3.5
| 4.99
| 3.03
| 33
| 4.01
| 3.99
| 410.38
| 163.87
| 109.15
| 2,558
|
Other
|
Dinner
|
Balanced
| 7.53
| 1,514.17
| 99.7
| 108.68
|
Boiled
| 13.91
| 21.75
| 3.57
|
Step-ups
| 3.99
| 23.18
|
Improves hip power and cardiovascular fitness
| 372.07
|
Chest, Triceps, Shoulders
|
None or Dumbbell
|
Advanced
|
Shoulders
|
Lats
|
Leg raises
| 33.000866
| 3,279.35
| 0.500563
| 1.868955
| 0.561656
| 0.738955
| 505.78
| 61.463309
| 1,302.245
| 142,533,424,796,820,470,000
|
Very High
|
45.05
|
Male
| 63.63
| 1.54
| 199.17
| 133.28
| 58.05
| 1.66
| 1,727.73
|
Cardio
| 29.042268
| 2.71
| 3.99
| 3.01
| 26.83
| 2.98
| 0.02
| 223.1
| 89.45
| 59.04
| 1,918
|
Other
|
Snack
|
Vegetarian
| 27.1
| 1,515.19
| 280.84
| 424.7
|
Raw
| 40.6
| 80.4
| 4.39
|
Lateral Raises
| 4
| 25
|
Targets biceps and forearms
| 368.48
|
Shoulders
|
Parallel Bars or Chair
|
Intermediate
|
Chest
|
Upper
|
Barbell squats
| 26.829988
| 1,781.56
| 0.500909
| 1.405783
| 0.533092
| 0.669177
| 190.27
| 45.150405
| 1,223.3536
| 131,679,034,309,426,320,000
|
Very High
|
58.04
|
Female
| 109.54
| 1.91
| 197.5
| 156.16
| 55.87
| 1.48
| 1,065.6
|
Yoga
| 30.729714
| 2.22
| 3.02
| 2
| 30.03
| 3.01
| -0
| 306.96
| 122.84
| 81.67
| 2,956
|
Other
|
Dinner
|
Vegan
| 15.4
| 109.15
| 31.29
| 392.99
|
Steamed
| 7.55
| 62.15
| 1.9
|
Decline Push-ups
| 4.98
| 15.91
|
Improves unilateral leg strength and balance
| 357.61
|
Upper Chest, Triceps
|
Pull-up Bar
|
Advanced
|
Back
|
Wrist Extensors
|
Leg curls
| 30.026589
| 2,454.23
| 0.500295
| 1.121417
| 0.708113
| 0.790684
| 1,890.4
| 75.878671
| 1,058.5256
| 103,105,653,296,376,870,000
|
High
|
56.29
|
Female
| 125.88
| 1.86
| 196.94
| 129.1
| 63.86
| 1
| 960.8
|
Cardio
| 35
| 2.2
| 3.04
| 2.01
| 36.39
| 2.99
| 0
| 298.21
| 120.07
| 79.45
| 3,424
|
Other
|
Breakfast
|
Low-Carb
| 39.98
| 1,286.81
| 251.92
| 312.73
|
Steamed
| 47.66
| 13.73
| 2.87
|
Face Pulls
| 4
| 15.05
|
Builds lower body power and endurance
| 366.43
|
Quadriceps, Glutes
|
Bench or Chair
|
Advanced
|
Arms
|
Lower Chest
|
Dumbbell front raises
| 36.385709
| 2,388.17
| 0.499479
| 0.953845
| 0.490231
| 0.65553
| 2,463.2
| 81.822
| 732.86
| 125,812,238,301,956,880,000
|
Very High
|
50.13
|
Female
| 70.32
| 1.68
| 186.97
| 161.25
| 70.19
| 1.16
| 1,147.36
|
Strength
| 29.25253
| 2.51
| 1.98
| 1
| 24.91
| 3
| 0.02
| 298.86
| 119.65
| 80.16
| 1,861
|
Other
|
Snack
|
Balanced
| 20.54
| 927.21
| 7.93
| 327.28
|
Baked
| 46.14
| 62.35
| 1.37
|
Prone Cobras
| 2.99
| 11.87
|
Targets lower chest
| 259.05
|
Upper Chest, Triceps
|
None or Dumbbells
|
Intermediate
|
Chest
|
Posterior
|
Triceps dips
| 24.914966
| 2,395.48
| 0.49904
| 1.701507
| 0.779757
| 0.862438
| 713.64
| 49.749621
| 600.996
| 7,413,203,192,309,460,000
|
Low
|
56.77
|
Male
| 85.56
| 1.69
| 189.23
| 132.57
| 50.08
| 1.77
| 1,842.22
|
Cardio
| 28.598167
| 3.49
| 5
| 3.01
| 29.96
| 3.01
| -0.02
| 200.87
| 80.59
| 53.75
| 2,366
|
Other
|
Snack
|
Keto
| 11.46
| 322.63
| 277.93
| 361.5
|
Grilled
| 55.34
| 54.96
| 1.81
|
Burpees
| 5.02
| 23.99
|
Strengthens lower abs and hip flexors
| 346.69
|
Back, Hamstrings, Glutes
|
Cable Machine or Resistance Band
|
Advanced
|
Chest
|
Lats
|
Crunches
| 29.956934
| 1,609.59
| 0.499183
| 0.941912
| 0.592814
| 0.700576
| 523.78
| 61.091408
| 1,227.2826
| 80,032,535,826,279,020,000
|
Medium
|
33.93
|
Female
| 64.38
| 1.78
| 169.13
| 144.15
| 63.97
| 1.33
| 1,438.79
|
Strength
| 22.680754
| 1.79
| 4.02
| 2.02
| 20.32
| 2.98
| 0
| 211.62
| 84.99
| 57.28
| 1,731
|
Other
|
Snack
|
Vegetarian
| 12.74
| 1,487.92
| 167.3
| 488.42
|
Raw
| 8.11
| 118.32
| 0.99
|
Pull-ups
| 3.99
| 23.06
|
Targets obliques and improves core rotation
| 364.26
|
Lower Back, Glutes
|
Kettlebell
|
Beginner
|
Forearms
|
Posterior
|
Military press
| 20.319404
| 1,701.96
| 0.497356
| 1.32013
| 0.762457
| 0.852303
| 292.21
| 49.778131
| 968.9316
| 119,853,246,385,477,040,000
|
Very High
|
18.77
|
Male
| 60.51
| 1.59
| 183.97
| 127.79
| 53.03
| 1.15
| 1,012.92
|
Cardio
| 27.302367
| 2.21
| 2.04
| 1.01
| 23.93
| 1.99
| -0.05
| 201.97
| 81.36
| 54.63
| 1,615
|
Other
|
Snack
|
Balanced
| 37.38
| 1,822.76
| 267.53
| 491.62
|
Steamed
| 40.1
| 109.75
| 2
|
Shoulder Press
| 2.99
| 8.11
|
Targets biceps and forearms
| 249.64
|
Calves
|
Cable Machine
|
Advanced
|
Chest
|
Anterior
|
Concentration curls
| 23.934971
| 1,624.99
| 0.49716
| 1.344571
| 0.570949
| 0.694624
| 602.08
| 43.989338
| 574.172
| 5,481,329,790,836,477,000
|
Low
|
28.33
|
Female
| 69.13
| 1.58
| 181.99
| 134.58
| 49.9
| 1.49
| 1,073.69
|
Yoga
| 28.509026
| 2
| 2.98
| 2.01
| 27.69
| 3
| 1.01
| 254.78
| 101.9
| 68.03
| 1,995
|
Other
|
Breakfast
|
Vegan
| 2.95
| 1,377.13
| 153.72
| 205.51
|
Grilled
| 35.01
| 22.14
| 4.72
|
Push-ups
| 5
| 24
|
Builds explosive power
| 335.25
|
Lower Abs, Hip Flexors
|
Dumbbells
|
Beginner
|
Abs
|
Middle
|
Dumbbell flyes
| 27.691876
| 2,038.99
| 0.499816
| 1.474034
| 0.641078
| 0.739491
| 921.31
| 49.42171
| 999.045
| 60,847,423,412,225,830,000
|
Low
|
31.96
|
Male
| 97.49
| 1.96
| 188.46
| 137.25
| 49.93
| 1.36
| 1,467.58
|
Strength
| 26.502291
| 3.4
| 3.01
| 1.99
| 25.38
| 3
| 0.98
| 276.79
| 109.74
| 73.73
| 2,502
|
Other
|
Snack
|
Keto
| 12.48
| 158.78
| 216.12
| 401.47
|
Boiled
| 7.09
| 5.58
| 4.41
|
Squats
| 5.01
| 18.99
|
Improves cardiovascular fitness
| 371.13
|
Shoulders, Upper Back
|
Bench or Chair
|
Beginner
|
Abs
|
Lats
|
Decline dumbbell press
| 25.377447
| 2,209.69
| 0.501048
| 1.125654
| 0.630333
| 0.728271
| 1,034.42
| 71.652917
| 1,009.4736
| 139,618,044,535,352,340,000
|
Very High
|
38.76
|
Male
| 85.97
| 1.82
| 191.07
| 160.06
| 72.1
| 1.96
| 2,807.11
|
HIIT
| 28.148385
| 3.5
| 5.03
| 3.02
| 25.95
| 3
| 3
| 250.06
| 99.54
| 66.37
| 2,466
|
Other
|
Lunch
|
Keto
| 31.49
| 967.13
| 195.57
| 416.48
|
Raw
| 58.1
| 33.96
| 3.8
|
Box Jumps
| 4.99
| 16.07
|
Strengthens lower abs and hip flexors
| 340.61
|
Full Body, Core, Shoulders
|
Bench or Step
|
Intermediate
|
Abs
|
Upper
|
Plate pinch
| 25.953991
| 1,995.73
| 0.50119
| 1.157846
| 0.739346
| 0.837703
| -341.11
| 61.770833
| 1,335.1912
| 69,263,587,363,745,830,000
|
Medium
|
36.52
|
Male
| 56
| 1.57
| 182.37
| 123.02
| 52.99
| 0.97
| 961.17
|
Strength
| 28.373558
| 2.42
| 2.02
| 1.01
| 22.72
| 2.01
| 1
| 208.63
| 83.47
| 54.99
| 1,433
|
Other
|
Breakfast
|
Low-Carb
| 20.37
| 2,001.7
| 222.22
| 239.06
|
Roasted
| 8.77
| 23
| 2.2
|
Rows
| 4.01
| 25.05
|
Improves posture and back strength
| 340.72
|
Upper Back, Rear Deltoids
|
None or Dumbbells
|
Advanced
|
Chest
|
Middle
|
Wrist extension
| 22.718974
| 1,663.31
| 0.501722
| 1.490536
| 0.541274
| 0.674563
| 471.83
| 40.110807
| 660.9968
| 69,446,499,745,713,990,000
|
Medium
|
52.85
|
Male
| 47.69
| 1.76
| 163.96
| 149.27
| 74.17
| 1.06
| 1,399.2
|
HIIT
| 19.119866
| 1.5
| 3.99
| 2
| 15.4
| 4.01
| 0.01
| 295.15
| 118.76
| 79.09
| 1,410
|
Other
|
Snack
|
Vegan
| 30.5
| 1,682.65
| 149.42
| 273.04
|
Raw
| 51.66
| 118.42
| 3.69
|
Kettlebell Swings
| 5.02
| 17.11
|
Improves lower back strength
| 344.91
|
Chest, Triceps, Shoulders
|
Bench or Chair
|
Beginner
|
Back
|
Grip Strength
|
Lateral raises
| 15.39579
| 2,367.45
| 0.49868
| 2.49025
| 0.836396
| 0.910405
| 10.8
| 38.571736
| 731.2092
| 76,737,322,190,726,450,000
|
Medium
|
18
|
Female
| 64.01
| 1.63
| 161.7
| 120.44
| 73.06
| 0.66
| 580.8
|
Cardio
| 26.843215
| 2.19
| 3.01
| 1
| 24.09
| 3
| -0.01
| 214.64
| 85.59
| 57.27
| 1,758
|
Other
|
Lunch
|
Vegan
| 43.07
| 2,069.47
| 4.82
| 396.21
|
Boiled
| 5.6
| 48.41
| 2.37
|
Push-ups
| 4
| 24.97
|
Improves posture and strengthens upper back
| 359.03
|
Upper Chest, Triceps
|
Bench or Sturdy Surface
|
Intermediate
|
Abs
|
Wrist Flexors
|
Leg raises
| 24.091987
| 1,716.35
| 0.500224
| 1.337135
| 0.534522
| 0.744836
| 1,177.2
| 46.827658
| 473.9196
| 106,498,089,916,679,720,000
|
High
|
18
|
Female
| 62.43
| 1.59
| 190.02
| 161.38
| 50.38
| 1.23
| 1,180.8
|
Cardio
| 26.635812
| 2.18
| 4.01
| 2
| 24.69
| 3.01
| -0
| 217.52
| 86.76
| 58.54
| 1,857
|
Other
|
Lunch
|
Keto
| 15.12
| 1,253.85
| 212.37
| 295.27
|
Baked
| 53.46
| 106.89
| 2.16
|
Kettlebell Swings
| 5
| 17.97
|
Builds calf muscles
| 341.52
|
Chest, Triceps
|
Resistance Band or Cable Machine
|
Beginner
|
Shoulders
|
Wrist Extensors
|
Preacher curls
| 24.694435
| 1,743.98
| 0.498905
| 1.389716
| 0.794901
| 0.849279
| 676.2
| 45.801263
| 840.1392
| 70,789,577,991,987,536,000
|
Medium
|
43.69
|
Female
| 42.16
| 1.66
| 172.79
| 134.26
| 53.17
| 0.73
| 481.8
|
Yoga
| 21.138203
| 1.88
| 2.01
| 1
| 15.3
| 3.03
| 0.03
| 332.81
| 133.7
| 88.57
| 1,142
|
Other
|
Dinner
|
Keto
| 7.39
| 927.13
| 79.46
| 474.44
|
Steamed
| 55.85
| 85.58
| 4.31
|
Bird Dogs
| 4
| 20.03
|
Builds unilateral leg strength and balance
| 335.87
|
Back, Core, Shoulders
|
Box or Platform
|
Beginner
|
Abs
|
Triceps
|
Lateral raises
| 15.299753
| 2,663.17
| 0.49987
| 3.171252
| 0.677897
| 0.777013
| 660.2
| 33.248133
| 490.3702
| 61,772,602,035,623,380,000
|
Low
|
30.47
|
Male
| 87.22
| 1.69
| 185.09
| 129.92
| 64.85
| 1.74
| 1,810.99
|
Cardio
| 29.38182
| 3.51
| 4.01
| 3.01
| 30.54
| 3
| 4
| 293.13
| 116.49
| 78.24
| 2,619
|
Other
|
Dinner
|
Low-Carb
| 29.7
| 1,928.82
| 61.55
| 153.18
|
Roasted
| 11.15
| 10.84
| 1.87
|
Plyometric Push-ups
| 5
| 17.96
|
Builds lower body power
| 343.62
|
Chest, Triceps
|
Barbell
|
Advanced
|
Shoulders
|
Triceps
|
Bent-over lateral raises
| 30.538146
| 2,342.64
| 0.500512
| 1.335588
| 0.541168
| 0.701929
| 808.01
| 61.593177
| 1,195.7976
| 74,424,254,780,261,760,000
|
Medium
|
36.85
|
Male
| 76.15
| 1.82
| 191.78
| 120.66
| 50.15
| 1.49
| 1,431.59
|
Cardio
| 26.708708
| 2.8
| 3.98
| 2.01
| 22.99
| 3.02
| 0.03
| 190.36
| 76.31
| 50.8
| 1,891
|
Other
|
Snack
|
Vegan
| 2.45
| 2,418.4
| 109.9
| 331.8
|
Grilled
| 39.98
| 60.13
| 2.42
|
Seated Rows
| 4.02
| 18.95
|
Strengthens triceps and chest
| 343.73
|
Quadriceps, Hamstrings, Glutes
|
Barbell
|
Beginner
|
Abs
|
Wrist Extensors
|
Triceps dips
| 22.989373
| 1,523.88
| 0.499672
| 1.002101
| 0.497847
| 0.629158
| 459.41
| 55.811319
| 1,024.3154
| 74,619,076,926,453,150,000
|
Medium
|
18.8
|
Female
| 127.92
| 1.92
| 184.44
| 168.17
| 69.96
| 1.26
| 1,211.62
|
Cardio
| 32.137482
| 3
| 3.99
| 2.02
| 34.7
| 2.99
| 0
| 233.71
| 93.24
| 61.85
| 3,376
|
Other
|
Breakfast
|
Paleo
| 17.72
| 2,486.74
| 265.81
| 211.02
|
Steamed
| 40.98
| 19.66
| 1.81
|
Calf Raises
| 4.01
| 16.91
|
Builds explosive power
| 342.75
|
Core
|
Pull-up Bar
|
Beginner
|
Abs
|
Quads
|
Barbell curls
| 34.700521
| 1,864.45
| 0.501403
| 0.728893
| 0.857879
| 0.911787
| 2,164.38
| 86.809732
| 863.73
| 72,899,055,427,281,535,000
|
Medium
|
24.11
|
Male
| 58.82
| 1.76
| 189.09
| 129.86
| 72.93
| 0.63
| 415.42
|
Yoga
| 23.0422
| 1.69
| 3.04
| 1
| 18.99
| 2.99
| 4
| 296.4
| 119.17
| 79.57
| 1,760
|
Other
|
Snack
|
Vegetarian
| 6.13
| 899.07
| 125.65
| 396.65
|
Roasted
| 58.11
| 95.88
| 4.02
|
Calf Raises
| 5
| 21.06
|
Improves balance and coordination
| 339.54
|
Upper Back, Rear Deltoids
|
Bench or Chair
|
Advanced
|
Abs
|
Lateral
|
Concentration curls
| 18.988895
| 2,378.41
| 0.498484
| 2.026012
| 0.4901
| 0.686763
| 1,344.58
| 45.266578
| 427.8204
| 67,506,295,346,297,830,000
|
Medium
|
41.04
|
Female
| 82.17
| 1.66
| 176.8
| 138.34
| 74.12
| 1.98
| 2,060.78
|
Cardio
| 30.284777
| 3.5
| 4.99
| 3.01
| 29.82
| 3.99
| 2.02
| 265.42
| 106.58
| 71.22
| 2,327
|
Other
|
Snack
|
Vegan
| 45.23
| 591.33
| 78.78
| 222.77
|
Roasted
| 27.89
| 5.72
| 3.1
|
Dragon Flags
| 4.01
| 14.98
|
Builds explosive upper body power
| 346.59
|
Upper Back, Rear Deltoids
|
Resistance Band or Cable Machine
|
Beginner
|
Shoulders
|
Wrist Flexors
|
Leg curls
| 29.819277
| 2,128.98
| 0.49868
| 1.297067
| 0.625438
| 0.782466
| 266.22
| 57.284999
| 1,372.4964
| 79,844,171,623,285,200,000
|
Medium
|
42.15
|
Female
| 60.3
| 1.74
| 194.87
| 140.88
| 52.12
| 1.79
| 2,097.52
|
Strength
| 20.866061
| 2.69
| 5.02
| 3.02
| 19.92
| 2.99
| -0.03
| 201.73
| 80.56
| 53.87
| 1,844
|
Other
|
Snack
|
Keto
| 34.93
| 2,080.29
| 206.99
| 428.49
|
Boiled
| 9.22
| 19.88
| 1.18
|
Plyometric Push-ups
| 5
| 15.99
|
Improves posture and strengthens upper back
| 364.54
|
Full Core
|
Parallel Bars or Chair
|
Advanced
|
Shoulders
|
Anterior
|
Plate pinch
| 19.916766
| 1,613.99
| 0.499954
| 1.335987
| 0.621786
| 0.722944
| -253.52
| 47.717765
| 1,305.0532
| 120,607,949,604,286,800,000
|
Very High
|
28.23
|
Male
| 79.51
| 1.59
| 180.81
| 130.24
| 54.05
| 1.48
| 1,950.34
|
HIIT
| 32.375722
| 1.51
| 3.02
| 1.98
| 31.45
| 1.98
| 0.06
| 207.92
| 83.89
| 56.62
| 2,204
|
Other
|
Lunch
|
Paleo
| 17.69
| 163.98
| 175.8
| 289.93
|
Raw
| 10.4
| 95.71
| 1.51
|
Dead Bugs
| 5
| 16.05
|
Builds calf muscles
| 359.58
|
Core, Shoulders, Legs
|
Parallel Bars or Chair
|
Intermediate
|
Legs
|
Anterior
|
Triceps dips
| 31.450496
| 1,676.82
| 0.495986
| 1.055087
| 0.601057
| 0.720314
| 253.66
| 53.768063
| 1,064.3568
| 107,838,153,970,037,240,000
|
High
|
53.32
|
Female
| 55.68
| 1.55
| 170.93
| 140.91
| 53.96
| 1.13
| 814.28
|
Yoga
| 23.80288
| 1.8
| 3.98
| 2.01
| 23.18
| 2.02
| 0
| 218.11
| 86.97
| 57.62
| 1,686
|
Other
|
Snack
|
Vegetarian
| 39.62
| 1,265.94
| 117.13
| 208.38
|
Boiled
| 39.11
| 9.17
| 1.67
|
Glute Bridges
| 5
| 23.99
|
Targets upper chest
| 331.29
|
Core, Obliques
|
Bench or Step
|
Advanced
|
Arms
|
Lower Chest
|
Plate pinch
| 23.175858
| 1,738.9
| 0.501719
| 1.561961
| 0.743353
| 0.824373
| 871.72
| 42.426556
| 748.7154
| 55,219,924,935,451,935,000
|
Low
|
43.07
|
Male
| 66.62
| 1.85
| 169.95
| 121.09
| 58.27
| 1.18
| 1,038.4
|
Cardio
| 20.625549
| 3.2
| 1.98
| 1
| 19.47
| 2.99
| 1.01
| 294.52
| 116.97
| 78.33
| 1,625
|
Other
|
Dinner
|
Paleo
| 18.37
| 2,220.22
| 103.57
| 440.52
|
Grilled
| 11.29
| 69.08
| 1.42
|
Calf Raises
| 5.01
| 23.97
|
Targets upper chest
| 368.93
|
Lower Back, Glutes
|
Resistance Band or Cable Machine
|
Intermediate
|
Shoulders
|
Grip Strength
|
Incline cable crossovers
| 19.465303
| 2,350.93
| 0.501112
| 1.755779
| 0.5625
| 0.712504
| 586.6
| 52.879259
| 870.6748
| 132,998,548,059,455,490,000
|
Very High
|
26.92
|
Male
| 103.9
| 1.68
| 162.06
| 134.87
| 61.98
| 1.29
| 1,239.43
|
Cardio
| 34.330741
| 3.48
| 3.03
| 2.01
| 36.81
| 4.01
| 2.02
| 303.62
| 121.46
| 81.55
| 2,877
|
Other
|
Snack
|
Balanced
| 46.8
| 873.33
| 259.53
| 299.74
|
Fried
| 17.03
| 22.53
| 2.17
|
Inverted Rows
| 3.98
| 15.07
|
Improves shoulder health and posture
| 351.72
|
Quadriceps, Calves, Glutes
|
Barbell
|
Intermediate
|
Forearms
|
Posterior
|
Hammer curl
| 36.812642
| 2,434.27
| 0.498909
| 1.169009
| 0.728317
| 0.832223
| 1,637.57
| 68.23036
| 907.4376
| 90,025,461,785,468,390,000
|
High
|
43.35
|
Male
| 82.51
| 1.95
| 181.1
| 159.89
| 69.97
| 1.89
| 2,206.2
|
Strength
| 26.18143
| 3.5
| 5.01
| 2.97
| 21.7
| 4.01
| -0.02
| 278.15
| 112.06
| 74.19
| 2,381
|
Other
|
Dinner
|
Vegan
| 40.48
| 2,464.16
| 99.44
| 163.75
|
Baked
| 56.98
| 43.26
| 1.47
|
Lateral Raises
| 4
| 20.91
|
Builds unilateral leg strength and balance
| 337.98
|
Lower Back, Glutes
|
None or Dumbbells
|
Intermediate
|
Shoulders
|
Anterior
|
Bicycle crunches
| 21.698882
| 2,228.55
| 0.499248
| 1.358138
| 0.809142
| 0.882882
| 174.8
| 60.907702
| 1,277.5644
| 65,014,405,957,967,970,000
|
Medium
|
40.03
|
Female
| 62.99
| 1.53
| 197.11
| 142.95
| 73.33
| 1.93
| 1,507.72
|
Yoga
| 28.833361
| 2.7
| 5.03
| 3.02
| 26.91
| 4.01
| 3
| 365.05
| 146.28
| 97.25
| 1,952
|
Other
|
Breakfast
|
Low-Carb
| 27.35
| 2,373.55
| 214.36
| 295.64
|
Steamed
| 22.37
| 58.76
| 4.22
|
Lat Pulldowns
| 5.01
| 23.02
|
Strengthens lower abs
| 357.99
|
Core, Obliques
|
Bench, Barbell
|
Intermediate
|
Abs
|
Triceps
|
Bird dog
| 26.908454
| 2,920.57
| 0.499971
| 2.322273
| 0.56245
| 0.72523
| 444.28
| 44.827866
| 1,381.8414
| 104,004,058,085,071,850,000
|
High
|
41.29
|
Male
| 43.56
| 1.77
| 181.94
| 165.14
| 58.1
| 1.2
| 792.72
|
Yoga
| 18.550935
| 1.6
| 3.01
| 1.01
| 13.9
| 2
| 0.01
| 275.13
| 111.49
| 74.23
| 1,264
|
Other
|
Snack
|
Keto
| 47.45
| 334.13
| 293.4
| 465.82
|
Roasted
| 16.11
| 80.32
| 1.8
|
Plyo Squats
| 2.99
| 12.03
|
Builds back strength
| 164.77
|
Upper Chest, Triceps
|
Step or Box
|
Advanced
|
Shoulders
|
Lower
|
Bicep Curls
| 13.904051
| 2,214.55
| 0.49695
| 2.559458
| 0.864341
| 0.907662
| 471.28
| 35.479213
| 395.448
| 185,402,185,161,885,200
|
Low
|
19.32
|
Male
| 73.18
| 1.79
| 177.33
| 124.77
| 60.96
| 0.82
| 541.2
|
Yoga
| 21.106853
| 1.62
| 2.98
| 1
| 22.84
| 3
| -0.03
| 218.96
| 88.29
| 58.24
| 2,062
|
Other
|
Breakfast
|
Vegetarian
| 5.17
| 1,170.78
| 248.88
| 364.25
|
Boiled
| 11.84
| 43.9
| 1.14
|
Bicycle Crunches
| 4.01
| 24.97
|
Targets lower abs
| 332.18
|
Core, Lower Back
|
Low Bar or TRX
|
Advanced
|
Abs
|
Triceps
|
Concentration curls
| 22.839487
| 1,753.16
| 0.499578
| 1.206477
| 0.548337
| 0.703603
| 1,520.8
| 57.734005
| 544.7752
| 56,443,209,041,840,775,000
|
Low
|
30
|
Male
| 51.78
| 1.74
| 174.2
| 150.11
| 64.2
| 1.09
| 784.8
|
Yoga
| 24.925649
| 2
| 3
| 2
| 17.1
| 2.98
| 0.05
| 237.92
| 94.96
| 62.69
| 1,524
|
Other
|
Breakfast
|
Balanced
| 7.87
| 2,292.03
| 38.56
| 496.8
|
Baked
| 35.78
| 104.36
| 1.67
|
Thrusters
| 4.98
| 15.99
|
Targets obliques and improves core rotation
| 332.85
|
Legs, Shoulders, Core
|
Pull-up Bar
|
Intermediate
|
Chest
|
Upper
|
Bird dog
| 17.102656
| 1,895.73
| 0.502012
| 1.833913
| 0.781
| 0.861711
| 739.2
| 38.873499
| 725.613
| 57,379,741,278,543,710,000
|
Low
|
51.69
|
Female
| 70.91
| 1.72
| 193.87
| 143.13
| 65.98
| 1.31
| 1,732.08
|
HIIT
| 27.33075
| 2.61
| 3
| 2.02
| 23.97
| 2.99
| 0.02
| 231.65
| 92.08
| 61.08
| 1,946
|
Other
|
Dinner
|
Keto
| 18.94
| 289.93
| 234.47
| 152.4
|
Raw
| 22.77
| 94.62
| 1.32
|
Russian Twists
| 5
| 18.95
|
Enhances full-body coordination and stability
| 335.2
|
Shoulders, Triceps
|
None or Dumbbell
|
Beginner
|
Arms
|
Lower Chest
|
Barbell hip thrusts
| 23.969037
| 1,844.64
| 0.50232
| 1.298547
| 0.603253
| 0.738278
| 213.92
| 51.529765
| 878.224
| 60,773,345,146,124,360,000
|
Low
|
32.54
|
Female
| 62.21
| 1.63
| 190.31
| 160.86
| 58.16
| 1.68
| 2,400.55
|
HIIT
| 25.79205
| 2.69
| 5.02
| 2.99
| 23.41
| 3.01
| -0
| 217.93
| 87.58
| 57.79
| 1,806
|
Other
|
Lunch
|
Paleo
| 36
| 1,467.86
| 163.95
| 319.46
|
Grilled
| 5.24
| 44.62
| 3
|
Pull-ups
| 4
| 18.92
|
Full body workout
| 330.95
|
Lower Abs, Hip Flexors
|
Wall
|
Intermediate
|
Legs
|
Upper
|
Incline dumbbell flyes
| 23.414506
| 1,742.15
| 0.50037
| 1.407812
| 0.777147
| 0.845252
| -594.55
| 46.164766
| 1,111.992
| 54,758,784,594,990,326,000
|
Low
|
21.87
|
Female
| 51.25
| 1.59
| 196.92
| 139.06
| 66.12
| 1.28
| 1,382.4
|
Strength
| 24.917112
| 1.8
| 3.07
| 2
| 20.27
| 3
| -0.01
| 201.46
| 79.89
| 53.95
| 1,252
|
Other
|
Lunch
|
Paleo
| 37.21
| 1,836.59
| 17.25
| 304
|
Boiled
| 43.33
| 15.17
| 3.24
|
Pull-ups
| 5
| 21.98
|
Targets lower abs
| 331.62
|
Back, Core, Shoulders
|
Bench or Chair
|
Beginner
|
Shoulders
|
Quads
|
Leg curls
| 20.272141
| 1,610.95
| 0.500227
| 1.558829
| 0.557645
| 0.706175
| -130.4
| 38.47998
| 848.9472
| 55,670,759,175,354,050,000
|
Low
|
45.08
|
Female
| 51.38
| 1.65
| 170.2
| 136.15
| 50.08
| 1.44
| 1,266.05
|
Cardio
| 23.589275
| 2.29
| 2
| 1
| 18.87
| 3
| 0.01
| 233.19
| 93.15
| 61.59
| 1,430
|
Other
|
Breakfast
|
Vegan
| 10.68
| 1,454.39
| 247.46
| 151.88
|
Fried
| 38.99
| 30.06
| 4.56
|
Leg Press
| 3.99
| 22.98
|
Builds unilateral leg strength
| 335.22
|
Triceps
|
Kettlebell
|
Intermediate
|
Shoulders
|
Grip Strength
|
Bird dog
| 18.87236
| 1,859.67
| 0.501573
| 1.812962
| 0.716533
| 0.799941
| 163.95
| 39.259831
| 965.4336
| 60,802,966,945,877,630,000
|
Low
|
34.09
|
Male
| 66.37
| 1.62
| 199.27
| 163.97
| 55.91
| 0.8
| 792.72
|
Strength
| 26.579306
| 2.19
| 2
| 1.01
| 25.29
| 3.02
| 0.01
| 208.16
| 83.98
| 55.66
| 1,692
|
Other
|
Snack
|
Balanced
| 37.33
| 1,702.05
| 231.48
| 215.75
|
Baked
| 11.09
| 114.34
| 4.9
|
Flutter Kicks
| 4.98
| 15.08
|
Strengthens core and improves mobility
| 347.56
|
Glutes, Hamstrings, Core
|
Barbell
|
Beginner
|
Arms
|
Anterior
|
Incline cable crossovers
| 25.28959
| 1,669.5
| 0.498736
| 1.265331
| 0.753767
| 0.822853
| 899.28
| 48.729315
| 556.096
| 81,687,836,713,561,400,000
|
Medium
|
58.17
|
Male
| 109.07
| 1.91
| 197.8
| 155.84
| 55.87
| 1.48
| 1,067.38
|
Yoga
| 27.77304
| 2.2
| 3
| 2.02
| 29.9
| 2.99
| -0.02
| 305.8
| 122.92
| 82.09
| 2,768
|
Other
|
Breakfast
|
Paleo
| 15.65
| 84.57
| 29.85
| 390.55
|
Boiled
| 8.22
| 61.13
| 1.92
|
Burpees
| 4.98
| 15.91
|
Builds chest strength
| 357.3
|
Core, Shoulders, Legs
|
None or Dumbbells
|
Advanced
|
Abs
|
Lats
|
Barbell rows
| 29.897755
| 2,453.69
| 0.498514
| 1.126983
| 0.704361
| 0.787867
| 1,700.62
| 78.777946
| 1,057.608
| 102,377,797,694,855,360,000
|
High
|
45.59
|
Male
| 48.5
| 1.64
| 167.88
| 159.47
| 67.08
| 1.25
| 1,352.25
|
Strength
| 26.835657
| 2.48
| 4.01
| 2.02
| 18.03
| 3
| -0.02
| 219.37
| 87.46
| 58.36
| 1,372
|
Other
|
Snack
|
Low-Carb
| 25.53
| 2,341.19
| 54.08
| 370.22
|
Grilled
| 8.55
| 21.18
| 2.48
|
Flutter Kicks
| 5
| 24.9
|
Improves core stability and balance
| 348.02
|
Shoulders, Upper Back
|
Cable Machine
|
Beginner
|
Arms
|
Lateral
|
Hammer curls
| 18.032421
| 1,752.56
| 0.500685
| 1.803299
| 0.916567
| 0.949905
| 19.75
| 35.484707
| 870.05
| 82,575,140,739,561,080,000
|
Medium
|
25.05
|
Female
| 64.4
| 1.71
| 179
| 167.15
| 60.91
| 1.12
| 1,355.2
|
HIIT
| 21.370674
| 1.79
| 3
| 1
| 22.02
| 3
| -0.04
| 208.82
| 82.8
| 55.86
| 1,688
|
Other
|
Lunch
|
Paleo
| 7.31
| 1,430.32
| 110.17
| 208.07
|
Baked
| 57.05
| 71.78
| 3.2
|
Shoulder Press
| 5
| 14.95
|
Targets biceps and forearms
| 340.71
|
Triceps, Chest
|
Dumbbells
|
Intermediate
|
Legs
|
Upper
|
Leg raises
| 22.023871
| 1,669.22
| 0.500401
| 1.285714
| 0.899653
| 0.933799
| 332.8
| 50.637286
| 763.1904
| 69,429,853,842,098,180,000
|
Medium
|
37.35
|
Female
| 54.63
| 1.57
| 170.31
| 150.23
| 61.93
| 1.31
| 1,298.08
|
Strength
| 27.025228
| 2.42
| 3
| 1.01
| 22.16
| 3.01
| -0.01
| 204.42
| 82.01
| 54.55
| 1,576
|
Other
|
Dinner
|
Vegan
| 0.28
| 330.97
| 129.42
| 217.49
|
Steamed
| 55.66
| 66.3
| 1.39
|
Frog Jumps
| 5
| 20.96
|
Improves core rotation strength
| 344.03
|
Upper Back, Rear Deltoids
|
Barbell
|
Advanced
|
Back
|
Wrist Extensors
|
Wrist extension
| 22.163171
| 1,636.67
| 0.4996
| 1.50119
| 0.814726
| 0.882097
| 277.92
| 39.866118
| 901.3586
| 75,152,687,586,404,990,000
|
Medium
|
54.23
|
Female
| 50.32
| 1.61
| 187.99
| 156.71
| 66.74
| 1.49
| 1,806.18
|
HIIT
| 24.758254
| 2.69
| 1.98
| 1.02
| 19.41
| 2
| 0.99
| 312.49
| 124.84
| 83.15
| 1,231
|
Other
|
Breakfast
|
Low-Carb
| 26.3
| 1,202.2
| 159.34
| 457.51
|
Boiled
| 13.68
| 64.02
| 1.52
|
Bulgarian Split Squats
| 3
| 9.9
|
Improves core stability and balance
| 289.17
|
Shoulders, Triceps
|
Bench or Step
|
Advanced
|
Forearms
|
Wrist Flexors
|
Cable crossovers
| 19.412831
| 2,497.67
| 0.50045
| 2.480922
| 0.742021
| 0.833608
| -575.18
| 37.861646
| 861.7266
| 18,192,583,243,998,872,000
|
Low
|
End of preview. Expand
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Smart Fitness & Nutrition Analytics Dataset
By Idan Khen
Project Summary
This project explores a fitness and nutrition dataset to understand what affects the number of calories people burn during exercise. The goal was to clean the data, create a few visualizations, and answer simple questions about calorie burn, BMI, gender, heart rate, and protein intake. The results help show which factors matter and which do not.
Dataset Information
The dataset is a created fitness and nutrition dataset with 20,000 rows. It includes features like age, gender, weight, height, calories burned, workout frequency, protein intake, and average BPM. Before the analysis, the data was cleaned. I corrected unrealistic values and removed entries with missing or impossible values. This helped make the final results more reliable. The goal of the project was to answer simple questions about what affects calories burned, such as gender, BMI, protein intake, and heart rate.
Data Cleaning Process
Before starting the analysis, several corrections were made to improve the quality of the dataset:
- Fixed unrealistic numeric values by converting implossible numbers(such as negative suger, sodium etc) into NaN
- Handled broken columns by completely removing the column "Burn Calories (per 30 min)_bc" which contained unusable data
- Cleaned text fields by removing placeholder values(such as "na","none" , etc).
- Filled missing valies created during cleaning using each column's median.
Outlier Handling
Some values were unusually high or low compared to the rest.
These extreme points could distort the graphs, so they were reviewed:
- Outliers in calories burned, protein intake, and weight were checked.
- Only values that could realistically happen in real life were kept.
- Impossible values or data entry mistakes were removed.
This helped make all visualizations more accurate and easier to understand.
QUESTIONS & ANSWERS
1.Do males and females burn different amounts of calories?
Men and women burn almost the same amount of calories. The boxplot shows that both groups have a very similar median and a similar spread. This means gender does not play an important role in calories burned.
2.Does BMI influence calories burned?
There is no clear relationship between BMI and calories burned. People with low BMI and high BMI burn similar amounts of calories. The scatter plot is very spread out, which shows that BMI alone does not explain how much energy someone burns.
3.Does protein intake influence calories burned?
Protein intake does not influence how many calories a person burns. The scatter plot shows no pattern, so eating more protein does not mean burning more calories
4.Does average BPM reflect calories burned?
There is no strong connection between average heart rate and calories burned. People with higher BPM do not always burn more calories. The points are very spread out, showing a weak relationship.
Overall Insights
From all graphs, the main insight is that calories burned are not strongly affected by BMI, gender, protein intake, or average BPM. The dataset shows that calorie burn depends more on workout habits and effort, not on physical or nutrition details.
Decisions
If someone wants to predict calories burned, they would need more detailed workout information like workout intensity, training style, and session duration. These factors would likely give better predictions than BMI or protein intake.
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