Datasets:
Idankhen
/
SmartFitnessNutritionAnalyticsDataset

Dataset card Data Studio Files
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1
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
36.43
Male
69.06
1.65
165.01
126.3
65.04
1.23
810.32
Yoga
26.652113
2.71
2.99
1
25.37
2.01
0.02
256.16
101.94
68.39
1,920
Other
Snack
Vegan
10.49
110.61
36.86
446.8
Steamed
51.43
36.53
1.57
Lat Pulldowns
4.01
14.86
Builds explosive power
341.94
Upper Chest, Triceps
Dumbbells
Advanced
Chest
Lateral
Decline cable crossovers
25.366391
2,047.91
0.500334
1.476108
0.612784
0.765408
1,109.68
50.65405
841.1724
71,503,780,420,071,590,000
Medium
18.16
Male
73.38
1.55
172.29
124.49
56.24
0.83
729.07
Cardio
32.088069
2.01
3
1
30.54
1.99
0.01
188.06
75.78
50.59
1,951
Other
Breakfast
Balanced
6.06
625.49
293.63
320.69
Raw
54.16
100.95
2.12
Glute Bridges
4.01
21.95
Builds explosive upper body power
367.63
Back, Core, Shoulders
Wall
Advanced
Shoulders
Quads
Plate pinch
30.543184
1,510.67
0.497951
1.032706
0.588109
0.722561
1,221.93
49.833775
610.2658
129,217,945,367,648,570,000
Very High
47.62
Male
68.77
1.74
160.09
167.14
58.16
1.48
1,597.07
Strength
21.510634
2.31
2.98
1.99
22.71
3.02
4.02
308.94
122.86
82.31
1,807
Other
Lunch
Vegetarian
48.61
1,481.7
207.27
254.27
Steamed
43.6
93.8
3.77
Russian Twists
4
17.1
Builds upper body strength
361.66
Core, Obliques
None or Dumbbell
Advanced
Chest
Wrist Flexors
Leg raises
22.714361
2,467.99
0.500715
1.786535
1.069165
1.044038
209.93
53.977137
1,070.5136
113,040,860,446,804,200,000
Very High
37.42
Male
102.84
1.89
175.12
167.81
56.74
0.54
356.08
Yoga
30.992457
3.08
1.96
1
28.79
1.98
1.01
285.22
114.39
76.12
2,633
Other
Dinner
Vegetarian
27.64
410.25
0.76
207.58
Roasted
38.16
102.82
4.59
Step-ups
4.99
18
Improves cardiovascular fitness
365.45
Quadriceps
Dumbbells
Beginner
Legs
Lateral
Leg raises
28.789788
2,283.52
0.499615
1.11231
0.93825
0.958257
2,276.92
70.967357
394.686
123,089,629,608,924,280,000
Very High
32.14
Female
49.31
1.62
167.05
158.16
74.06
1.18
1,556.3
HIIT
19.862851
2.5
3
1.99
18.79
3.02
-0.01
247.43
99.43
66.25
1,346
Other
Breakfast
Vegan
25.22
302.42
60.58
386.82
Boiled
35.84
85.38
4.89
Superman
5
22.09
Builds unilateral leg strength
330.85
Glutes, Hamstrings, Core
Cable Machine
Intermediate
Abs
Posterior
Pull-ups
18.789057
1,983.69
0.498929
2.016427
0.904398
0.946782
-210.3
39.515628
780.806
54,623,800,118,102,220,000
Low
30.09
Male
61.25
1.55
172.15
120.14
52.21
1.3
1,405.17
Strength
27.795915
1.62
2.99
2.01
25.49
2.99
-0.01
197.25
79.67
52.71
1,620
Other
Breakfast
Vegan
44.27
1,611.08
220.14
467.87
Raw
8.14
71.67
4.61
Resistance Band Pull-Aparts
4
24.9
Improves balance and leg strength
362.51
Legs, Shoulders, Core
Pull-up Bar
Beginner
Forearms
Grip Strength
Fat grip dumbbell curl
25.494277
1,582.07
0.498714
1.300735
0.566367
0.69788
214.83
44.225002
942.526
115,229,580,926,286,220,000
Very High
24.35
Male
60.21
1.79
170.2
164.8
62.91
1.97
1,538.96
Yoga
19.744433
2.68
3.99
3.02
18.79
2.99
0.01
222.66
89.14
59.41
1,664
Other
Snack
Low-Carb
3.64
451.87
120.43
440.5
Baked
32.76
120.47
3.5
Squats
5
20.12
Improves back strength and posture
345.56
Back, Biceps
Dumbbells
Advanced
Forearms
Lower Chest
Hanging leg raises
18.791548
1,781.89
0.499829
1.480485
0.949669
0.968273
125.04
48.321877
1,361.5064
77,926,552,473,119,870,000
Medium
55.87
Female
58.91
1.56
181.73
155.5
57.19
1.26
1,665.97
HIIT
24.304387
2.62
3.99
2.02
24.21
3.01
-0.01
302.69
122.1
80.96
1,689
Other
Breakfast
Vegetarian
9.46
1,471
113.25
339.06
Steamed
56.43
21.2
1.69
Dragon Flags
3
10.1
Builds back strength
175.21
Legs, Core
Bench or Step
Beginner
Shoulders
Lower Chest
Face pulls
24.206936
2,427.8
0.498707
2.072653
0.789385
0.855665
23.03
44.592286
441.5292
305,770,837,399,292,300
Low
27.59
Female
86.65
1.76
197.18
121.27
60.07
1.21
1,160.63
Cardio
32.377181
3.49
3.02
1.99
27.97
3
2.02
276.43
109.4
73.46
2,403
Other
Dinner
Low-Carb
10.22
647.8
50.9
401.23
Baked
10.81
93.57
2.82
Plyometric Push-ups
3.99
21.93
Builds unilateral leg strength
343.48
Full Body
Step or Box
Advanced
Chest
Triceps
Hammer curl
27.97327
2,204.46
0.501583
1.26255
0.446357
0.615022
1,242.37
58.595173
831.2216
74,176,945,269,133,160,000
Medium
25.12
Male
76.46
1.96
180.16
119.42
59.13
0.67
663.3
Strength
24.040883
2.31
2.99
1
19.9
1.99
-0.07
240.27
97.05
64.21
2,041
Other
Snack
Keto
45.83
383.5
68.22
178.35
Roasted
28.46
100.98
2.54
Thrusters
5.01
18.24
Improves posture and strengthens upper back
332.71
Glutes, Hamstrings
Cable Machine
Advanced
Abs
Middle
Bicep Curls
19.903165
1,927.17
0.4987
1.269291
0.498141
0.662855
1,377.7
58.078341
445.8314
57,182,928,385,257,990,000
Low
41.88
Male
76.57
1.97
165.42
157.38
65.05
1.14
1,095.31
Cardio
25.522052
2.61
2.98
2.01
19.73
4.01
-0.01
194.99
78.38
51.54
2,220
Other
Breakfast
Low-Carb
24.87
1,837.75
154.3
223.84
Baked
57.06
91.42
2.81
Flutter Kicks
4
16.83
Activates and strengthens glutes
348.56
Legs, Core
None or Dumbbells
Beginner
Chest
Lateral
Dumbbell flyes
19.72996
1,557.34
0.500828
1.023639
0.919896
0.951396
1,124.69
57.027765
794.7168
83,627,546,086,326,440,000
Medium
34.01
Female
111.91
1.85
162.08
133.87
65.77
1.17
842.4
Yoga
33.833884
3.57
3.97
2
32.7
2
0.98
284.57
112.18
75.28
3,011
Other
Dinner
Paleo
48.61
1,466.23
208.01
151.66
Boiled
51.82
73.43
4.11
Incline Push-ups
3.99
14.76
Targets biceps and forearms
350.32
Core, Lower Back
Low Bar or TRX
Advanced
Forearms
Lower Chest
Plate pinch
32.69832
2,264.52
0.502658
1.002413
0.707092
0.82595
2,168.6
74.0465
819.7488
87,139,805,770,130,640,000
High
18.05
Female
126.66
1.67
171.68
153.23
60.1
1.46
1,927.2
HIIT
35
2.19
2.98
2
45.42
2.99
0
295.7
118.88
78.45
3,265
Other
Lunch
Paleo
10.65
1,146.09
-3.57
499.07
Raw
43.52
22.24
1.6
Jumping Jacks
4.98
23.98
Improves shoulder health and posture
365.46
Shoulders, Triceps
None or Dumbbell
Beginner
Forearms
Posterior
Romanian deadlifts
45.415755
2,364.37
0.50026
0.938576
0.834648
0.892533
1,337.8
82.329
1,067.1432
123,117,147,963,762,030,000
Very High
31.65
Male
126.44
1.83
198.24
146.26
62.08
1.09
1,178.18
Strength
35
2.11
3
2.01
37.76
2.98
0.05
306.18
123.12
81.64
3,287
Other
Lunch
Balanced
44.81
115.38
181.85
289.22
Baked
7.62
54.59
2.2
Leg Press
5.01
18.03
Strengthens lower abs
362.61
Shoulders, Upper Back
Resistance Band or Cable Machine
Beginner
Shoulders
Lower Chest
Seated calf raises
37.755681
2,451.96
0.499486
0.973742
0.618243
0.737793
2,108.82
82.186
790.4898
115,489,507,311,372,200,000
Very High
40.05
Female
70.05
1.55
171.04
163.03
73.99
0.86
1,040.6
HIIT
30.964311
1.51
3.01
1
29.16
3.99
0.03
283.55
111.76
74.73
1,909
Other
Snack
Balanced
38.01
1,933.69
147.86
431.25
Roasted
18.22
9.11
1.49
Bear Crawls
4.02
24.02
Improves core stability and balance
353.5
Shoulders, Upper Back
Dumbbells or Barbell
Intermediate
Abs
Lower Chest
Incline cable crossovers
29.157128
2,253.81
0.503237
1.595432
0.917465
0.953169
868.4
48.3595
608.02
93,815,292,030,559,630,000
High
42.77
Female
55.56
1.73
166.98
165.32
61.88
1.68
1,964.09
Strength
22.034593
2.7
4.98
2.99
18.56
3.02
1.01
302.12
121.29
80.75
1,440
Other
Snack
Low-Carb
15.47
82.94
231.1
415.57
Roasted
34.02
42.96
3.26
Decline Push-ups
4.99
25.12
Improves unilateral leg strength and balance
327.6
Triceps
None or Dumbbell
Beginner
Chest
Wrist Flexors
Dumbbell curls
18.563935
2,420.39
0.499291
2.183045
0.984206
0.990059
-524.09
43.31758
1,100.736
50,392,801,839,197,780,000
Low
56.81
Female
81.51
1.86
161.74
145.2
70.22
1.81
2,590.29
HIIT
24.35506
3.5
5
3.01
23.56
3
-0.03
226.58
90.86
60.19
2,115
Other
Lunch
Paleo
48.11
2,194.64
123.62
305.51
Fried
39.79
107.65
3.9
Mountain Climbers
5
20.97
Targets abdominal muscles
347.91
Rear Deltoids, Upper Back
Box or Platform
Beginner
Chest
Wrist Flexors
Bicep Curls
23.560527
1,811.47
0.500323
1.11471
0.819274
0.897737
-475.29
61.658191
1,259.4342
82,362,193,182,259,200,000
Medium
38.21
Male
70.74
1.52
164.02
143.61
65.94
1.19
1,570.8
HIIT
27.665167
1.98
3.99
2
30.62
2.99
-0.01
320.19
127.97
85.18
1,902
Other
Dinner
Vegan
28.94
1,028.62
48.58
233.08
Boiled
20.07
104.21
3.82
Lateral Raises
4.99
21.17
Builds chest strength
368.97
Legs, Shoulders, Core
Bench or Chair
Intermediate
Forearms
Lower Chest
Barbell squats
30.618075
2,559.26
0.500442
1.809019
0.791905
0.875564
331.2
51.169661
878.1486
133,116,397,985,538,750,000
Very High
55.91
Female
88.72
1.68
176.07
152.46
64.95
1.77
1,381.66
Yoga
33.548462
3.5
5
3.01
31.43
3.01
-0.03
196.91
78.21
51.68
2,334
Other
Dinner
Paleo
12.15
2,218.5
200.91
442.17
Baked
14.8
52.02
5.03
Flutter Kicks
4
22.95
Improves posture and strengthens upper back
338.84
Back, Core, Shoulders
Dumbbells
Beginner
Chest
Lower
Close-grip bench press
31.43424
1,565.6
0.503091
0.881537
0.787527
0.865906
952.34
58.955804
1,199.4936
66,377,957,944,575,020,000
Medium
46.94
Female
40.41
1.76
172.68
131.41
62.96
0.8
968
HIIT
16.372167
2.21
3.03
1
13.05
4.01
-0.01
251.34
99.57
66.64
1,328
Other
Snack
Balanced
11.16
2,279.21
72.46
261.22
Baked
12.84
39.36
2.63
Deadlift
3.98
17.94
Builds unilateral leg strength and balance
334.02
Triceps
Pull-up Bar
Beginner
Back
Lower Chest
Decline cable crossovers
13.045584
2,003.4
0.501827
2.463994
0.623861
0.761003
360
33.794007
534.432
59,047,926,130,853,405,000
Low
25.22
Male
104.98
1.88
173.78
155.85
67
1.34
1,765.85
HIIT
28.967848
2.29
2.98
1.98
29.7
4
0.02
197.85
79.85
53.1
2,867
Other
Breakfast
Low-Carb
43.49
2,091.99
257.08
466.55
Roasted
50.26
37.95
4.02
Lat Pulldowns
4.01
15
Strengthens lower body
357.67
Lower Chest, Triceps
None or Dumbbell
Intermediate
Shoulders
Wrist Extensors
Military press
29.702354
1,588.7
0.498143
0.760621
0.832085
0.896824
1,101.15
74.569553
958.5556
103,247,052,101,830,020,000
High
45.12
Male
89.7
1.81
177.87
152.68
69.95
1.69
1,977.3
Strength
24.799214
3.5
5
3
27.38
4.03
-0.01
283.6
113.15
75.36
2,638
Other
Dinner
Keto
20.67
216.65
120.99
456.83
Roasted
29.39
37.88
3.09
Tricep Dips
3.98
14.87
Combines lower body and upper body strength
355.44
Upper Chest, Triceps
Step or Box
Beginner
Back
Lower Chest
Lateral raises
27.380117
2,265.24
0.500786
1.261427
0.766586
0.85838
660.7
67.455105
1,201.3872
98,104,634,389,640,900,000
High
18.85
Female
85.21
1.85
194.9
156.16
61.86
1.66
1,940.71
Strength
27.502051
3.49
4.04
2.99
24.9
2.99
0.02
314.61
125.15
83.93
2,440
Other
Dinner
Low-Carb
17.31
265.95
148.9
122.61
Steamed
11.21
91.02
1.09
Lat Pulldowns
5.01
17.08
Improves lower back strength
363.72
Glutes, Hamstrings, Core
Kettlebell
Advanced
Legs
Quads
Bent-over lateral raises
24.897005
2,514.41
0.500491
1.468724
0.708809
0.801231
499.29
61.775502
1,207.5504
118,409,447,437,869,560,000
Very High
52.28
Male
82.15
1.72
166.27
136.96
52.79
1.02
979.2
Cardio
26.239898
2.73
4.02
2
27.77
3
-0
222.12
88.64
59.16
2,206
Other
Dinner
Vegetarian
6.77
1,175.8
243.98
420.87
Boiled
28
119.78
4.53
Renegade Rows
4
17
Improves back strength and posture
342.13
Shoulders, Upper Back
Barbell
Intermediate
Back
Upper
Face pulls
27.768388
1,775.48
0.500417
1.079002
0.741717
0.82372
1,226.8
60.593924
697.9452
71,828,944,757,088,230,000
Medium
20.31
Female
76.43
1.62
168.27
132.17
50.8
1.36
1,305.6
Cardio
29.395578
2.61
3.99
2
29.12
2.01
0.99
200.77
80.5
53.3
2,094
Other
Snack
Low-Carb
33.32
1,035.88
222.9
462.67
Steamed
22.48
45.58
4.41
Rows
4
23
Improves lower back strength
331.98
Biceps, Forearms
Parallel Bars or Chair
Advanced
Chest
Middle
Bent-over lateral raises
29.122847
1,604.78
0.50043
1.053251
0.692687
0.785464
788.4
53.96296
902.9856
56,166,260,803,572,730,000
Low
35.1
Male
43.89
1.62
196.15
157.36
65.15
0.57
689.7
HIIT
18.700012
2
2.02
1
16.72
1.97
0.03
170.94
68.59
46.07
1,281
Other
Snack
Keto
42.34
1,366.95
84.82
472.09
Fried
47.26
18.72
4.26
Tricep Extensions
4
20.02
Builds back strength
337.14
Lower Back, Glutes
Dumbbells or Barbell
Beginner
Arms
Lats
Hammer curls
16.723823
1,372.75
0.498095
1.562771
0.703893
0.802243
591.3
35.682565
384.3396
63,706,367,032,147,350,000
Low
30.19
Female
77.76
1.78
165.87
130.04
62.01
1.41
1,859.65
HIIT
26.255149
2.57
4.01
1.99
24.54
3.98
-0.01
284.52
114.08
76.54
2,071
Other
Lunch
Vegan
34.31
1,200.94
253.46
364.78
Baked
29.99
14.31
3.1
Squats
5.01
15.06
Builds lower body power
351.28
Lower Abs
Bench or Step
Intermediate
Back
Lower
Leg raises
24.542356
2,283.26
0.498445
1.467078
0.655016
0.783987
211.35
57.343996
990.6096
89,109,634,402,162,950,000
High
55.55
Male
62.72
1.86
198.13
143.77
53.07
1.38
993.6
Yoga
20.484724
2.89
3.99
2
18.13
2.99
0.01
152.5
61.33
40.94
1,671
Other
Lunch
Balanced
18.43
104.91
54.29
203.54
Roasted
12.21
15.98
3.8
Plyo Squats
4.99
21.85
Combines lower body and upper body strength
359.6
Core
Dumbbells or Barbell
Intermediate
Back
Upper
Bicep Curls
18.129263
1,223.78
0.498456
0.977838
0.625259
0.725635
677.4
49.871981
992.496
107,887,161,243,139,700,000
High
32.61
Female
46.15
1.9
193.01
143.34
50.01
1.45
1,920.38
HIIT
15.571618
2.91
2.96
2.04
12.78
3.01
-0.01
178.08
71.33
47.78
1,252
Other
Dinner
Paleo
15.43
2,295.69
31.17
376.28
Steamed
46.07
86.01
3.68
Thrusters
4
24.04
Improves flexibility
337.67
Obliques, Core
Barbell
Beginner
Chest
Posterior
Concentration curls
12.783934
1,427.66
0.498942
1.545612
0.652657
0.742656
-668.38
38.963698
979.243
64,528,958,164,760,630,000
Medium
22.99
Male
59.04
1.78
185.32
141.02
58.07
1.67
2,386.26
HIIT
22.006133
2.7
4.98
2.99
18.63
2
0.03
280.91
112.28
75.28
1,637
Other
Lunch
Vegetarian
12.63
2,215.96
56.75
292.22
Fried
52.87
44.79
3.85
Reverse Lunges
5
24.97
Isolates and strengthens triceps
330.19
Shoulders, Upper Back
Barbell
Beginner
Shoulders
Posterior
Triceps pushdowns
18.634011
2,250.28
0.499333
1.901762
0.651866
0.760954
-749.26
46.047579
1,102.8346
53,740,205,855,074,450,000
Low
32.36
Male
84.33
1.74
195.34
126.35
63.02
1.46
962.72
Yoga
28.453896
2.1
2.99
1
27.85
3.02
0.01
184.84
73.95
49.16
2,210
Other
Lunch
Vegan
38.84
862.96
30.15
383.47
Roasted
17.81
17
2.92
Pull-ups
4
19.03
Targets upper chest
362.42
Full Body, Core, Shoulders
None or Dumbbells
Advanced
Arms
Lower Chest
Hammer curl
27.853746
1,477.6
0.500379
0.876912
0.478612
0.646821
1,247.28
60.33483
1,058.2664
114,996,086,443,824,090,000
Very High
29.82
Female
121.23
2
179.01
160.07
59.86
1.25
903
Yoga
25.892815
3.33
3.99
2.04
30.31
3.01
0.01
241.12
96.32
64.31
3,333
Other
Breakfast
Keto
40.46
2,374.22
151.04
283.24
Grilled
41.52
27.26
4.6
Squats
4.98
20.95
Targets biceps and forearms
349.74
Upper Back, Rear Deltoids
Resistance Band
Beginner
Shoulders
Lower
Bent-over rows
30.3075
1,928.55
0.500106
0.794523
0.841041
0.894196
2,430
89.840141
874.35
85,968,317,907,834,450,000
High
33.47
Male
64.49
1.63
185.92
120.19
73.86
1.57
2,245.1
HIIT
22.674512
2.69
5
3
24.27
3.99
0.04
246.03
97.66
65.39
1,803
Other
Dinner
Keto
27.28
1,453.69
68.61
306.8
Boiled
53.3
35.84
2.09
Box Jumps
4.01
19.91
Enhances full-body coordination and stability
337.23
Lower Back, Glutes
Kettlebell
Beginner
Legs
Lower Chest
Romanian deadlifts
24.272649
1,963.27
0.501266
1.514343
0.413439
0.646461
-442.1
49.867207
1,058.9022
63,845,399,936,237,830,000
Low
32.93
Male
74.13
1.76
191.96
145.33
65.93
1.15
827.31
Yoga
24.368056
1.52
4
1.99
23.93
4
0.01
181.25
71.54
47.69
1,987
Other
Dinner
Vegetarian
39.38
778.95
7.11
156.86
Roasted
35.41
72
1.33
Leg Raises
3.98
23.89
Strengthens triceps and chest
370.65
Legs, Shoulders, Core
Dumbbells
Intermediate
Forearms
Wrist Extensors
Dumbbell front raises
23.931431
1,440.37
0.503343
0.965061
0.630009
0.757085
1,159.69
56.06596
852.495
138,149,633,715,059,560,000
Very High
53.67
Male
46.13
1.5
174.91
164.61
58.11
1.38
914.11
Yoga
24.245786
2.01
2
1.04
20.5
2
1.04
287.13
114.97
76.58
1,343
Other
Dinner
Balanced
13.24
441.75
200.72
318.49
Baked
41.67
66.78
1.9
Windshield Wipers
5
21.06
Enhances full-body coordination and stability
347.18
Core
Bench or Sturdy Surface
Intermediate
Chest
Lower Chest
Decline dumbbell press
20.502222
2,297.62
0.499874
2.492304
0.911815
0.941113
428.89
34.945419
958.2168
80,961,171,222,748,400,000
Medium
46.07
Male
59.73
1.65
174.88
136.88
69.02
1.67
2,386.26
HIIT
23.464573
2.7
3.97
2.99
21.94
3
1
311.41
125.01
83.71
1,574
Other
Dinner
Paleo
13.87
1,968.25
205.49
336.91
Boiled
59.81
61.28
3.78
Turkish Get-ups
4.03
21.07
Advanced core exercise
367.09
Legs, Shoulders, Core
Resistance Band or Cable Machine
Intermediate
Arms
Anterior
Donkey kicks
21.939394
2,499.07
0.498441
2.092918
0.641035
0.782708
-812.26
45.71461
1,226.0806
127,675,491,163,416,230,000
Very High
38.86
Male
59.33
1.83
169.98
153.8
58.86
1.35
1,296
Cardio
18.17479
2.29
4.01
2
17.72
1.97
-0.01
217.06
86.76
57.94
1,649
Other
Lunch
Balanced
2.64
263.17
199.28
429.08
Grilled
52.89
115.17
3.47
Push Ups
4.99
25.05
Builds lower body power
354.81
Shoulders, Triceps
Step or Box
Intermediate
Back
Anterior
Triceps dips
17.716265
1,736.74
0.499925
1.462329
0.854392
0.904812
353
48.546897
957.987
96,693,209,209,199,080,000
High
18.82
Male
48.82
1.52
186.2
135.4
55.77
0.96
634.18
Yoga
24.236994
1.58
2.01
1.01
21.13
3.01
-0.02
177.43
71.03
47.33
1,132
Other
Breakfast
Paleo
9.56
2,044.68
167.55
241.87
Baked
20.05
64.12
4.18
Bird Dogs
4.01
14.9
Improves cardiovascular fitness
365.49
Legs, Shoulders, Core
None or Dumbbell
Advanced
Arms
Triceps
Seated cable rows
21.13054
1,419.81
0.49987
1.454937
0.610519
0.727175
497.82
36.9875
701.7408
123,199,735,437,540,750,000
Very High
36.06
Male
59.59
1.78
183.59
120.98
60.04
0.84
553.39
Yoga
22.919449
2.21
1.98
1
18.81
3.01
2
344.62
138.1
92.14
1,603
Other
Breakfast
Low-Carb
20.68
1,441.65
171.28
281.1
Baked
59.5
81.44
2.68
Face Pulls
4.01
20.02
Improves hip power and cardiovascular fitness
363.87
Full Body
Step or Box
Beginner
Legs
Triceps
Decline cable crossovers
18.8076
2,760.14
0.499424
2.317503
0.493242
0.658968
1,049.61
45.932301
611.3016
118,808,962,800,890,680,000
Very High
55.19
Male
70.54
1.62
166.23
161.88
68.09
0.53
640.13
HIIT
28.87812
1.8
2.99
1
26.88
3
-0.02
218.95
87.65
57.53
2,112
Other
Snack
Keto
10.54
2,338.17
23.83
437.25
Fried
27.03
31.14
2.38
Tricep Extensions
5
25
Builds lower body power and endurance
345.68
Calves
Cable Machine
Beginner
Back
Posterior
Barbell hip thrusts
26.878525
1,744.17
0.50213
1.242557
0.955676
0.973831
1,471.87
50.169374
366.4208
78,147,863,052,170,360,000
Medium
55.16
Male
86.69
1.77
175.7
156.61
61.14
0.99
951.19
Cardio
26.437172
2.8
3
2.01
27.67
2.99
-0.02
254.49
101.72
67.79
2,339
Other
Lunch
Vegan
8.91
1,728.92
59.64
315.86
Grilled
31.28
79.82
2.11
Bear Crawls
4.01
21.05
Advanced core exercise
336.96
Shoulders, Triceps
Parallel Bars or Chair
Beginner
Arms
Grip Strength
Cable crossovers
27.670848
2,034.95
0.500238
1.173376
0.833362
0.891349
1,387.81
63.771616
667.1808
63,429,098,412,868,720,000
Low
58.37
Female
51.69
1.79
173.29
169.08
51.91
1.12
1,352.74
HIIT
19.123151
2.98
3
1
16.13
2.99
-0
217.32
88.31
58.5
1,505
Other
Lunch
Vegan
15.39
1,038.26
231.89
225.68
Steamed
14.35
16.04
1.99
Superman
4.01
23.04
Improves shoulder mobility and posture
335.51
Full Body
Bench or Step
Beginner
Arms
Wrist Flexors
Hammer curl
16.132455
1,749.02
0.49701
1.708454
0.965316
0.975705
152.26
41.805243
751.5424
61,233,909,736,876,370,000
Low
51.01
Male
48.81
1.77
198.94
154.38
74.07
1.48
975.91
Yoga
16.307541
3.51
2.02
1
15.58
2
4.02
386.21
154.31
103.28
1,488
Other
Breakfast
Low-Carb
30.66
2,464.92
243.56
497.93
Grilled
38.74
37.96
2.18
Tricep Dips
4
16
Strengthens lower abs
335.45
Upper Chest, Triceps
Dumbbells or Barbell
Beginner
Legs
Middle
Hanging leg raises
15.579814
3,091.6
0.499689
3.161442
0.643149
0.776013
512.09
40.850289
992.932
61,144,529,820,074,830,000
Low
22.25
Male
61.76
1.52
169.24
166.3
60.84
1.83
2,144.39
Strength
23.711458
2.7
5
3.02
26.73
3
1
305.65
122.16
80.72
1,937
Other
Breakfast
Keto
1.27
119.57
168.65
179.92
Grilled
21.19
57.78
4.43
Seated Rows
5.01
20.97
Builds unilateral leg strength and balance
363.43
Triceps, Chest
Kettlebell
Beginner
Forearms
Upper
Triceps dips
26.731302
2,437.72
0.501534
1.977979
0.972878
0.982628
-207.39
47.115804
1,330.1538
117,640,394,157,629,830,000
Very High
49.35
Female
55.38
1.6
196.04
139.78
60.96
1.89
2,696.46
HIIT
21.591266
2.68
4.98
2.97
21.63
4
-0.01
213.56
86.3
56.79
1,699
Other
Dinner
Low-Carb
42.26
602.73
263.63
397.83
Fried
39.45
14.65
4.76
Jumping Jacks
3.99
22.11
Improves shoulder mobility and posture
361.65
Triceps
Resistance Band or Cable Machine
Intermediate
Chest
Quads
Bent-over lateral raises
21.632813
1,710.55
0.499395
1.558324
0.583506
0.713018
-997.46
43.422757
1,367.037
113,015,329,563,053,880,000
Very High
56.94
Male
122.07
1.88
165.08
134.27
57.88
1.12
986.5
Cardio
35
3.59
3.01
1.01
34.54
3.01
-0.02
195.87
80.39
52.4
3,114
Other
Dinner
Vegetarian
37.66
1,396.75
242.17
117.66
Raw
13.18
79.28
4.71
Resistance Band Pull-Aparts
4.98
18.88
Isolates and strengthens triceps
365.17
Lower Abs, Hip Flexors
None or Dumbbell
Intermediate
Back
Grip Strength
Face pulls
34.537687
1,576.64
0.49693
0.658557
0.712593
0.813363
2,127.5
79.3455
817.9808
122,321,304,752,270,200,000
Very High
23.04
Female
79.31
1.73
192.04
155.64
56.06
1.46
1,925.59
HIIT
27.995863
1.52
4
1.99
26.5
3.01
0.03
224.18
90.32
60.01
2,126
Other
Snack
Low-Carb
12.39
1,780.56
289.93
330.49
Baked
31.9
8.5
4.53
Step-ups
4.01
25.06
Strengthens triceps and chest
335.59
Upper Chest, Triceps
Bench or Step
Advanced
Legs
Middle
Triceps pushdowns
26.499382
1,798.09
0.498707
1.138822
0.732314
0.810456
200.41
57.106481
979.9228
61,353,261,378,238,910,000
Low
38.73
Male
61.49
1.66
162.35
166.55
62.94
0.93
921.54
Strength
21.164163
1.71
3
1.01
22.31
3.01
0.02
225.95
90.81
60.73
1,700
Other
Breakfast
Balanced
38.94
1,696.79
209.24
362.21
Raw
11.16
80.11
4.21
Lat Pulldowns
5
25.02
Targets lower chest
329.48
Core, Shoulders, Hips
Resistance Band or Cable Machine
Beginner
Abs
Posterior
Decline cable crossovers
22.314559
1,813.61
0.498343
1.476826
1.042249
1.02587
778.46
48.476156
612.8328
52,803,706,167,927,824,000
Low
59.07
Female
41.14
1.65
171.94
131.47
59.19
1.23
811.06
Yoga
19.559551
2.18
1.98
1
15.11
3
0.01
211.14
84.99
56.6
1,258
Other
Dinner
Keto
48.37
1,194.29
140.57
257.26
Boiled
51.94
66.92
3.23
Pull-ups
5.01
16.98
Builds unilateral leg strength
338.17
Shoulders
Low Bar or TRX
Intermediate
Arms
Grip Strength
Hammer curls
15.111111
1,693.92
0.498583
2.065873
0.641064
0.764627
446.94
33.093201
831.8982
65,313,520,605,764,650,000
Medium
50.87
Female
49.82
1.61
190.29
129.24
55.05
1.36
896.78
Yoga
21.151219
2.89
1.98
1
19.22
2.01
-0.03
191.62
75.85
51.06
1,262
Other
Snack
Vegan
29.66
1,964.39
143.47
296.44
Grilled
48.24
109.01
4.68
Face Pulls
5.01
16.01
Improves core stability and balance
350.96
Quadriceps, Calves, Glutes
Bench or Chair
Beginner
Back
Anterior
Concentration curls
19.219938
1,529.42
0.501157
1.522481
0.54858
0.679174
365.22
39.282463
954.6112
88,448,725,578,334,000,000
High
39.92
Female
57.36
1.71
168.08
142.9
60.98
1.87
1,457.48
Yoga
20.469088
2.7
4.97
2.99
19.62
1.98
-0
194.34
76.87
51.6
1,735
Other
Lunch
Vegetarian
43.23
47
292.9
355.5
Steamed
55.09
40.54
2.9
Shoulder Press
5.02
20.97
Improves core rotation strength
344.63
Chest, Triceps, Shoulders
Resistance Band or Cable Machine
Beginner
Back
Lats
Russian twists
19.616292
1,549.24
0.501769
1.340132
0.764893
0.85019
277.52
45.618931
1,288.9162
76,229,968,477,694,970,000
Medium
32.99
Male
46.09
1.89
193.06
144.39
50.03
1.45
1,044
Yoga
16.391027
2.89
3.05
2
12.9
3.01
-0.01
177.94
72.16
47.8
1,438
Other
Dinner
Keto
15.8
2,266.65
31.52
371.69
Baked
46.16
84.35
3.71
Burpees
3.99
24.07
Builds back strength
339.06
Upper Chest, Triceps
Resistance Band or Cable Machine
Intermediate
Abs
Grip Strength
Decline dumbbell flyes
12.902774
1,430.6
0.497526
1.565632
0.659722
0.747902
394
38.535375
983.274
66,730,780,480,009,020,000
Medium
57.41
Male
108.85
1.91
198
155.8
55.93
1.5
1,983.3
HIIT
28.645423
2.19
2.98
2.02
29.84
2.99
0
305.92
122.26
81.34
2,706
Other
Dinner
Paleo
15.15
88.67
32.78
395.64
Raw
8.25
60.55
1.92
Lat Pulldowns
5.02
16
Improves cardiovascular fitness
357.41
Core, Shoulders, Hips
None or Dumbbell
Intermediate
Legs
Wrist Flexors
Wrist extension
29.83745
2,444.78
0.500528
1.123197
0.702963
0.786869
722.7
77.669457
1,072.23
102,635,551,002,242,510,000
High
57.39
Male
75.84
1.67
185.93
152.89
65.16
1.05
1,007.16
Cardio
25.356525
1.79
3.04
1.99
27.19
3
0.01
273.72
109.31
72.9
2,144
Other
Breakfast
Paleo
13.75
858.92
24.88
234.92
Boiled
16.37
36.62
1.79
Bear Crawls
5.01
14.98
Improves core stability and balance
360.68
Upper Chest, Triceps
Box or Platform
Beginner
Chest
Anterior
Leg press
27.193517
2,188.22
0.500352
1.441324
0.726422
0.822299
1,136.84
56.609612
757.428
110,562,764,925,676,900,000
Very High
50.06
Female
56.07
1.6
195.96
139.98
60.78
1.88
1,467.53
Yoga
27.765205
2.7
5.01
3.01
21.9
4.01
0.04
214.4
85.91
57.36
1,735
Other
Lunch
Vegetarian
42.2
600.82
264.18
395.62
Roasted
39.33
14.45
4.78
Bulgarian Split Squats
4.01
21.99
Builds upper body strength
361.38
Legs, Core
Kettlebell
Intermediate
Shoulders
Lower Chest
Plank
21.902344
1,717.48
0.499336
1.532192
0.585885
0.714329
267.47
40.502049
1,358.7888
112,327,906,500,459,090,000
Very High
39.67
Female
76.94
1.92
178.78
137
67.91
1.13
811.57
Yoga
24.905417
3.71
4
1.97
20.87
2.98
-0.01
280.48
112.05
74.85
2,287
Other
Lunch
Vegan
25.84
1,725.36
287.56
491.02
Grilled
14.93
82.79
4.71
Bench Press
4.99
22.91
Improves shoulder mobility and posture
371.43
Glutes, Hamstrings, Core
Low Bar or TRX
Intermediate
Abs
Triceps
Crunches
20.871311
2,243.77
0.500016
1.45633
0.623162
0.766305
1,475.43
57.777772
839.4318
140,542,743,693,836,290,000
Very High
23.37
Male
60.61
1.59
190.69
123.29
52.1
1.8
2,570.04
HIIT
26.553564
2.69
3.97
2.98
23.97
3.02
0.02
222.97
89.21
59.85
1,617
Other
Lunch
Balanced
36.05
474.64
149.72
314.94
Grilled
19.25
100.02
1.38
Tricep Dips
5
23.88
Targets upper chest
353.54
Quadriceps, Calves, Glutes
Wall
Intermediate
Shoulders
Lateral
Bicycle crunches
23.974526
1,787.37
0.49899
1.471869
0.513673
0.646547
-953.04
44.515885
1,272.744
93,902,041,477,087,200,000
High
47.27
Male
97.6
1.9
199.08
147.73
63.97
0.75
741.15
Strength
28.45906
2.99
3.03
1
27.04
3
-0.02
238.42
94.43
62.77
2,617
Other
Lunch
Balanced
33.44
1,237.01
239.62
184.64
Raw
42.28
92.9
4.29
Bicep Curls
4.98
17.07
Improves core stability
347.15
Core
Parallel Bars or Chair
Intermediate
Legs
Quads
Dumbbell flyes
27.036011
1,896.33
0.502908
0.96752
0.619939
0.742063
1,875.85
69.823958
520.725
80,904,045,359,632,470,000
Medium
49.94
Male
51.05
1.69
161.86
156.53
60.02
1.32
870.41
Yoga
22.160844
3.01
1.99
1
17.87
1.99
-0.02
265.03
105.56
70.27
1,432
Other
Lunch
Vegetarian
16.26
205.05
138.41
154.08
Steamed
28.4
67.83
1.57
Lateral Raises
5
20.95
Improves flexibility
356.86
Full Body
Pull-up Bar
Advanced
Shoulders
Lateral
Leg extensions
17.874024
2,114.79
0.501289
2.067777
0.947663
0.96707
561.59
39.736889
942.1104
101,352,458,294,458,960,000
High
48.16
Male
128.37
1.61
192.92
166.93
62.04
1.06
1,144.8
Strength
35
2.9
4
2
49.52
2.99
1.01
269.37
107.6
72.32
3,453
Other
Dinner
Low-Carb
28.93
982.67
0.65
113.48
Baked
47.41
65.53
3
Lat Pulldowns
5
23.98
Improves cardiovascular fitness
374.76
Core, Shoulders, Legs
Kettlebell
Advanced
Forearms
Wrist Extensors
Seated cable rows
49.523552
2,158.76
0.49912
0.838202
0.801421
0.865281
2,308.2
83.4405
794.4912
151,173,814,760,425,060,000
Very High
40.98
Female
44.1
1.77
182.1
165.05
58.15
1.19
1,175.96
Strength
15.062745
1.62
3.02
1
14.08
1.99
-0.01
276.61
110.51
73.91
1,179
Other
Snack
Vegetarian
47.93
326.22
293.18
469.49
Steamed
15.84
80.22
1.8
Calf Raises
3
12.03
Strengthens back and legs
164.89
Core, Shoulders, Legs
Cable Machine or Resistance Band
Intermediate
Abs
Triceps
Russian twists
14.076415
2,213.67
0.499822
2.505896
0.862445
0.90637
3.04
37.457329
392.4382
186,504,470,317,396,100
Low
45.22
Female
52.36
1.88
194.12
153.28
71.1
1.07
1,413.58
HIIT
14.046637
2.9
4.01
2.01
14.81
2.99
3
332.47
133.28
89.04
1,702
Other
Snack
Low-Carb
23.66
1,921.7
121.31
102.07
Raw
34.55
45.96
3.08
Flutter Kicks
5
15.11
Strengthens shoulders
330.71
Upper Back, Rear Deltoids
Barbell
Intermediate
Forearms
Upper
Donkey kicks
14.814396
2,664.36
0.499137
2.545455
0.668021
0.789615
288.42
45.005181
707.7194
54,435,312,649,014,980,000
Low
19.8
Male
76.05
1.77
197.08
132.99
52.97
1.42
1,532.32
Strength
26.302498
2
4
1.99
24.27
3.98
-0.04
251.21
100.25
66.44
2,065
Other
Dinner
Vegetarian
15.52
363.22
280.44
253.59
Baked
34.9
113.56
2.36
Leg Press
4.01
15.92
Strengthens triceps and chest
353.68
Quadriceps
None or Dumbbells
Intermediate
Chest
Middle
Barbell rows
24.274634
2,003.8
0.501467
1.318212
0.55527
0.674802
532.68
56.046951
1,004.4512
94,206,219,384,838,240,000
High
35.68
Female
47.75
1.68
193.81
143.69
56.07
1.22
1,075.55
Cardio
20.163626
1.61
3.01
1.02
16.92
1.99
1.01
274.46
109.65
73.24
1,268
Other
Snack
Vegetarian
44.33
103.67
99.1
139.59
Boiled
56.73
23.68
2.01
Calf Raises
4.98
22.15
Targets obliques and improves core rotation
332.34
Glutes, Hamstrings, Core
Step or Box
Beginner
Abs
Upper
Plank
16.918226
2,195.6
0.500018
2.296335
0.636126
0.741396
192.45
38.121869
810.9096
56,665,630,099,846,200,000
Low
38.96
Female
101.99
1.94
192.17
133.24
50.11
0.89
587.4
Yoga
27.199671
2.39
3.01
1
27.1
3.01
-0.02
283.04
112.53
75.35
2,700
Other
Lunch
Keto
9.54
424.15
4.25
460.13
Grilled
30.87
104.51
1.88
Pull-ups
5.01
22.02
Improves balance and coordination
368.3
Quadriceps
Barbell
Beginner
Back
Lateral
Dumbbell front raises
27.099054
2,260.43
0.50086
1.103343
0.585175
0.693344
2,112.6
74.249056
655.574
131,154,455,648,152,270,000
Very High
31.94
Female
86.24
1.6
176.08
144.92
60.21
2
2,851.2
HIIT
35
3.49
5.01
2.96
33.69
2.98
-0.02
198.91
80.41
53.44
2,540
Other
Snack
Balanced
47.46
1,262.71
90.97
185.94
Raw
50.01
84.5
2.17
Thrusters
4
21.92
Strengthens lower abs and hip flexors
343.36
Chest, Triceps
Kettlebell
Beginner
Abs
Lower Chest
Plank
33.6875
1,598.24
0.497823
0.932398
0.731078
0.823035
-311.2
56.056
1,373.44
73,965,540,229,582,360,000
Medium
22.09
Female
70.57
1.77
196.97
158.01
56.07
1.5
1,317.6
Cardio
24.417063
1.8
3
1
22.53
1.98
-0.01
244.54
96.75
65.33
2,138
Other
Breakfast
Vegan
7.04
808.16
245.44
203.32
Steamed
10.93
45.01
1.21
Push Ups
4
18.92
Improves posture and back strength
342.32
Obliques, Core
Dumbbells or Barbell
Beginner
Abs
Middle
Incline cable crossovers
22.525456
1,953.13
0.500817
1.370979
0.723492
0.802203
820.4
53.338879
1,026.96
72,155,406,552,026,770,000
Medium
30.51
Female
77.23
1.77
166.11
129.93
61.91
1.41
1,016.89
Yoga
24.201882
2.63
4.01
2.02
24.65
4
0.01
285.78
114.16
76.14
2,151
Other
Snack
Paleo
34.43
1,223.94
250.63
358.08
Grilled
30.09
15.53
3.1
Flutter Kicks
5
14.94
Builds shoulder width
350.6
Rear Deltoids, Upper Back
Resistance Band or Cable Machine
Intermediate
Forearms
Quads
Decline cable crossovers
24.651282
2,285.02
0.500267
1.478182
0.652783
0.782193
1,134.11
58.538886
988.692
87,710,350,566,885,200,000
High
42.19
Female
45.09
1.6
165.88
163.22
64.05
1.32
1,268.26
Cardio
23.578793
2.61
2.99
2.01
17.61
2.99
-0.01
267.23
106.12
70.8
1,300
Other
Lunch
Paleo
14.85
152.53
263.8
343.34
Fried
13.85
32.08
2.01
Bulgarian Split Squats
3.02
12.02
Isolates and strengthens triceps
178.93
Triceps, Chest
Dumbbells
Intermediate
Shoulders
Quads
Standing calf raises
17.613281
2,130.6
0.501699
2.353515
0.973878
0.983964
31.74
34.458322
472.3752
362,843,571,964,876,600
Low
41.42
Female
81.32
1.87
166.85
128.54
58.93
1.87
2,669.99
HIIT
24.42559
3.5
5.01
2.98
23.25
3
-0.01
314.38
125.82
84.46
2,165
Other
Dinner
Paleo
38.57
1,220.61
154
406.04
Baked
60.6
49.44
1.2
Pull-ups
5
19.1
Strengthens lower abs and hip flexors
345.11
Rear Deltoids, Upper Back
Bench or Sturdy Surface
Beginner
Legs
Lateral
Plate pinch
23.254883
2,520.94
0.49883
1.547221
0.645015
0.770393
-504.99
61.45711
1,290.7114
77,101,530,369,078,360,000
Medium
52.04
Male
105.02
1.99
186.99
130.03
67.03
0.93
817.66
Cardio
27.872821
2
1.99
1
26.52
3
0.99
288.92
116.05
77.38
2,536
Other
Dinner
Paleo
47.48
1,335.11
242.57
435.94
Grilled
26.75
60.78
4.02
Face Pulls
4.99
23.07
Targets abdominal muscles
373.37
Quadriceps
Resistance Band or Cable Machine
Intermediate
Chest
Lower
Dumbbell front raises
26.519532
2,316.3
0.498934
1.105028
0.525175
0.695385
1,718.34
75.747963
694.4682
146,653,352,668,438,170,000
Very High
36.73
Female
73.46
1.76
191.76
121.48
52.01
1.22
879.13
Yoga
27.512983
1.9
3
2.01
23.72
2
1.02
212.01
84.99
56.5
2,147
Other
Dinner
Keto
18.45
1,893.05
202.16
336.49
Baked
24.27
102.33
1.34
Tricep Extensions
3.99
17.98
Builds chest strength
332.02
Full Body, Core, Shoulders
Wall
Intermediate
Abs
Anterior
Incline cable crossovers
23.715134
1,696.5
0.499876
1.156956
0.497102
0.6335
1,267.87
53.248963
810.1288
56,221,554,811,373,760,000
Low
38.95
Male
58.99
1.93
165.11
135.71
57.95
1.35
1,456.78
Strength
16.444944
3.71
4.01
1.99
15.84
2.99
0.01
258.1
103.62
68.68
1,689
Other
Lunch
Paleo
40.61
1,848.56
293.94
494.93
Raw
40.39
101.12
4.6
Prone Cobras
4.99
22.98
Improves balance and coordination
333.92
Shoulders, Upper Back
None or Dumbbell
Intermediate
Back
Anterior
Crunches
15.836667
2,065
0.499952
1.756569
0.725644
0.821937
232.22
49.289127
901.584
58,903,701,005,288,830,000
Low
22.85
Female
86.85
1.91
163.79
129.08
58
1.88
1,465.27
Yoga
25.229482
3.49
4.97
2.99
23.81
1.99
0.03
201.34
81.19
54.3
2,433
Other
Dinner
Balanced
43.72
706.43
134.86
330.12
Raw
49.49
18.2
1.2
Plyometric Push-ups
4
24.01
Improves hip power and cardiovascular fitness
346.71
Back, Core, Shoulders
Cable Machine
Advanced
Arms
Wrist Flexors
Seated calf raises
23.806913
1,618.82
0.497498
0.93483
0.671897
0.788082
967.73
64.938195
1,303.6296
80,070,255,446,944,660,000
Medium
21.15
Male
89.27
1.6
198.13
121.48
66.95
1.71
1,779.77
Cardio
34.950296
3.49
3.98
3.01
34.87
3
0.04
298.39
119.41
79.39
2,414
Other
Dinner
Vegan
12.1
2,165.64
205.9
401.77
Baked
51.01
108.45
2.34
Squats
4.01
19.01
Improves balance and coordination
333.93
Back, Biceps
Bench, Barbell
Beginner
Forearms
Middle
Dumbbell curls
34.871094
2,385.71
0.500296
1.337627
0.415688
0.613133
634.23
58.069871
1,142.0406
58,918,109,587,209,070,000
Low
42.05
Male
57.48
1.57
166.99
122.14
52.26
1.83
1,427.4
Yoga
25.15393
2.7
4
3
23.32
3.01
-0.01
296.89
118.26
78.33
1,683
Other
Breakfast
Vegetarian
39.07
236.08
142.89
367.81
Grilled
25.25
64.08
1.53
Zottman Curls
4.99
16.19
Strengthens triceps and chest
331.38
Triceps, Chest
Box or Platform
Advanced
Legs
Wrist Flexors
Hanging leg raises
23.319404
2,365.57
0.502019
2.057411
0.609082
0.731421
255.6
43.021521
1,212.8508
55,342,560,705,412,310,000
Low
44.91
Female
59.04
1.51
169.22
142.49
64.93
1.15
1,243.04
Strength
28.224477
1.86
4.02
2.01
25.89
3
0.03
236.32
93.75
62.99
1,608
Other
Lunch
Vegetarian
25.44
2,431.71
54
109.39
Roasted
22.93
110.07
3.59
Seated Rows
4
24.98
Builds chest strength
331.45
Obliques, Core
Low Bar or TRX
Beginner
Shoulders
Upper
Triceps pushdowns
25.893601
1,887.19
0.500893
1.587907
0.743695
0.84204
364.96
42.376269
762.335
55,438,109,326,641,630,000
Low
51.77
Female
86
1.8
190
136.18
66.07
1.7
1,985.94
Strength
29.216069
3.5
5
2.98
26.54
2.97
-0.01
211.41
85.9
57.13
2,402
Other
Breakfast
Vegetarian
32.46
1,483.89
105.99
118.26
Grilled
60.24
48.08
2.02
Jumping Jacks
5.01
20.92
Targets obliques and improves core rotation
361.44
Glutes, Hamstrings
Resistance Band
Beginner
Back
Quads
Bent-over lateral raises
26.54321
1,703.41
0.496439
0.998837
0.565723
0.716737
416.06
60.874181
1,228.896
112,480,349,113,246,020,000
Very High
36.56
Female
76.44
1.77
179.89
128.08
56.93
1.36
1,793.7
HIIT
25.576775
2.09
3.98
1.99
24.4
2.98
-0.01
232.9
92.9
62.34
1,962
Other
Lunch
Vegetarian
27.83
434.68
273.48
366.49
Steamed
38.75
39.28
4.88
Step-ups
4.99
17.01
Strengthens back and legs
355.42
Shoulders
Cable Machine or Resistance Band
Intermediate
Legs
Lateral
Bent-over rows
24.399119
1,864.26
0.499716
1.215332
0.578643
0.711991
168.3
56.889113
966.7424
98,059,550,791,284,980,000
High
31.07
Male
53.08
1.76
171.81
132.59
69.19
1.21
1,161.6
Cardio
21.67325
1.79
3.98
2
17.14
2
1.04
172.9
68.67
46.13
1,545
Other
Dinner
Paleo
28.12
1,287.85
33.56
213.73
Steamed
21.43
15.56
0.99
Tricep Extensions
4.02
24.04
Improves flexibility
363.78
Back, Hamstrings, Glutes
Parallel Bars or Chair
Intermediate
Shoulders
Quads
Seated cable rows
17.135847
1,381.45
0.500633
1.293708
0.617813
0.771725
383.4
41.575839
880.3476
118,569,111,824,066,840,000
Very High
45.59
Male
108.62
1.64
184.96
169.39
62.89
1.4
1,386
Strength
35
3.39
2.99
1
40.39
3.99
0
257.73
103.32
68.58
2,996
Other
Snack
Balanced
30.67
135.53
0.34
244.49
Raw
18.62
77.62
1.59
Reverse Lunges
4
19.03
Improves shoulder health and posture
363.48
Triceps, Chest
Bench or Step
Beginner
Chest
Lower
Skull crushers
40.385187
2,061.42
0.500102
0.951206
0.87245
0.91582
1,610
70.603
1,017.744
117,772,675,847,228,110,000
Very High
52.8
Female
94.04
1.95
177.02
138.02
50.06
0.88
1,065.77
HIIT
27.694373
3.5
3.01
1.01
24.73
2.99
0.05
163.19
65.19
42.98
2,542
Other
Lunch
Paleo
49.63
1,514.62
149.74
437.43
Steamed
54.15
44.71
4.46
Superman
4.01
18.97
Improves hip power and cardiovascular fitness
370.32
Triceps, Chest
Barbell
Advanced
Arms
Anterior
Decline dumbbell press
24.731098
1,300.34
0.501992
0.693216
0.692817
0.779686
1,476.23
67.996212
651.7632
137,147,982,926,811,730,000
Very High
29.92
Female
60.26
1.55
171.71
119.26
51.96
1.3
1,716
HIIT
25.492549
1.59
3
2
25.08
2.99
0.02
196.84
80.06
52.93
1,587
Other
Snack
Low-Carb
43.86
1,624.93
220.56
465.86
Grilled
7.93
70.29
4.58
Decline Push-ups
4
24.92
Targets biceps and forearms
363.54
Triceps, Chest
Kettlebell
Intermediate
Arms
Lats
Dumbbell flyes
25.082206
1,583.97
0.49708
1.328576
0.562004
0.694543
-129
44.89819
945.204
117,931,586,235,869,320,000
Very High
20.72
Female
100.38
1.84
181.11
131.63
49.99
1.31
1,298.08
Strength
32.044441
3.29
1.97
1.01
29.65
3.01
0.01
170.41
67.55
45.33
2,677
Other
Lunch
Paleo
11.19
1,500.23
286.42
469.69
Baked
40.06
37.54
2.3
Rows
4.01
20.03
Combines lower body and upper body strength
375.87
Lower Abs
Low Bar or TRX
Intermediate
Forearms
Middle
Bent-over lateral raises
29.649102
1,359.81
0.501276
0.672943
0.622636
0.726796
1,378.92
68.21379
984.7794
154,871,065,198,890,320,000
Very High
28.6
Female
87.41
1.86
176.86
123.28
71.98
1.52
1,579.58
Cardio
27.50305
3.5
4.03
2.99
25.27
3.01
0
169.2
66.38
44.85
2,358
Other
Lunch
Vegetarian
25.94
1,694.41
100.43
454.45
Boiled
48.73
28.77
4.88
Superman
4.02
16.05
Builds shoulder width
363.34
Back, Core, Shoulders
Barbell
Beginner
Back
Posterior
Incline dumbbell flyes
25.265927
1,345.97
0.502834
0.75941
0.48913
0.697049
778.42
63.369584
1,104.5536
117,402,615,796,940,800,000
Very High
31.96
Female
84.31
1.74
195.18
127.09
63.22
1.45
1,436.8
Strength
30.839013
2.1
2.99
1.01
27.85
3.01
-0.01
183.89
74.06
48.99
2,360
Other
Dinner
Paleo
38.96
851.48
30.36
383.43
Boiled
18.04
15.12
2.91
Plank
4
18.95
Targets lower chest
363.17
Full Core
Low Bar or TRX
Beginner
Chest
Wrist Flexors
Face pulls
27.84714
1,472.71
0.49946
0.878425
0.48401
0.651143
923.2
58.309628
1,053.193
116,954,629,861,521,900,000
Very High
30.87
Female
48.74
1.51
194.68
130.93
60.18
1.47
1,292.42
Cardio
25.248611
1.99
2.01
1
21.38
3.01
0
228.96
92.4
61.34
1,307
Other
Breakfast
Low-Carb
41.28
1,970.89
268.33
193.34
Steamed
21.68
73.75
3.68
Jumping Jacks
3
12.03
Improves cardiovascular fitness
165.32
Lower Chest, Triceps
None or Dumbbells
Intermediate
Forearms
Lower Chest
Barbell squats
21.376255
1,837.5
0.498416
1.895773
0.526022
0.67254
14.58
36.433827
486.0408
190,501,720,357,167,400
Low
26.16
Female
110.74
1.9
191.05
167.32
56.67
1.03
1,018.77
Strength
33.153323
2.2
1.99
1
30.68
1.99
0.01
178.76
72.37
48.07
2,868
Other
Dinner
Paleo
45.72
1,233.9
18.86
338.29
Grilled
32.07
7.8
2.6
Burpees
5.01
19.13
Improves shoulder health and posture
360.61
Chest, Triceps
Dumbbells or Barbell
Advanced
Forearms
Wrist Extensors
Donkey kicks
30.6759
1,437.15
0.49754
0.653513
0.823411
0.875792
1,849.23
74.02601
742.8566
110,387,597,511,280,250,000
Very High
31.98
Female
84.22
1.74
194.87
127.31
63.1
1.45
1,754.5
HIIT
28.970298
2.09
2.96
1
27.82
2.98
-0
185.31
74.04
49.32
2,329
Other
Dinner
Balanced
38.64
854.2
32.39
385
Roasted
17.85
16.36
2.88
Leg Press
4.01
18.97
Improves hip power and cardiovascular fitness
362.54
Lower Abs, Hip Flexors
Kettlebell
Beginner
Abs
Triceps
Chest flyes
27.817413
1,481.28
0.500405
0.879126
0.487288
0.653307
574.5
59.821215
1,051.366
115,307,504,860,339,360,000
Very High
23.26
Male
44.19
1.62
195.85
122.12
57.93
0.57
689.07
HIIT
21.875668
2.7
1.98
1
16.84
3
-0
259.94
104.07
69
1,055
Other
Lunch
Keto
44.43
1,430.26
152.01
338.68
Steamed
14.7
19.4
2.97
Tricep Extensions
3.99
23.99
Strengthens lower abs and hip flexors
348.41
Obliques, Core
Bench, Barbell
Intermediate
Chest
Lower
Plate pinch
16.838134
2,077.04
0.500597
2.355058
0.465415
0.623538
365.93
34.523142
397.1874
83,334,036,732,009,220,000
Medium
49.23
Female
70.3
1.67
185.98
165.71
49.7
0.94
1,137.4
HIIT
24.323658
1.79
3.01
1
25.21
3.01
-0.01
167.3
67.83
44.12
1,925
Other
Snack
Vegan
26.21
901.9
77.8
473.15
Grilled
14.88
48.06
1.19
Decline Push-ups
4.02
16.96
Improves posture and back strength
350.5
Legs, Core
Box or Platform
Beginner
Abs
Lats
Skull crushers
25.207071
1,337.6
0.500299
0.964865
0.851262
0.89101
787.6
53.200468
658.94
87,506,209,223,145,300,000
High
28.28
Male
85.11
1.79
181.98
138.64
54.73
1.35
1,777.54
HIIT
27.772721
2.31
4.01
1.97
26.56
1.98
-0.01
164.34
66.18
44.55
2,321
Other
Dinner
Vegan
39.27
876.9
135.78
430.04
Grilled
40.48
17.16
1.52
Seated Rows
5
15.97
Strengthens lower body
347.86
Quadriceps, Glutes
Bench or Sturdy Surface
Advanced
Back
Wrist Extensors
Dumbbell front raises
26.562841
1,323.03
0.496859
0.777582
0.659411
0.761842
543.46
61.472637
939.222
82,265,558,322,676,420,000
Medium
21.93
Female
61.58
1.52
169.11
166.09
60.95
1.83
2,144.39
Strength
26.103971
2.72
4.99
3.02
26.65
3
1.03
305.07
122.45
81.47
1,779
Other
Lunch
Vegan
2.04
129.53
171.51
183.35
Grilled
20.96
56.39
4.5
Leg Press
5.02
21.03
Builds lower body power and endurance
362.62
Core, Lower Back
Parallel Bars or Chair
Advanced
Abs
Wrist Flexors
Seated cable rows
26.653393
2,443.31
0.499437
1.98847
0.972078
0.982142
-365.39
45.505174
1,327.1892
115,515,528,238,735,560,000
Very High
25.34
Male
40.94
1.67
185.72
138.49
71.33
1.02
733.79
Yoga
17.71955
2.4
3.01
1.99
14.68
3
0.05
298.37
120.01
79.24
907
Other
Dinner
Vegan
31.14
616.14
130.28
225.61
Fried
8.42
42.87
4.67
Box Jumps
5
21.9
Improves posture and back strength
362.78
Core, Obliques
Bench or Step
Advanced
Shoulders
Triceps
Incline dumbbell press
14.679623
2,386.68
0.500059
2.931363
0.587114
0.745692
173.21
33.685616
740.0712
115,932,563,655,651,520,000
Very High
50.67
Male
48.56
1.77
198.76
154.91
74.08
1.47
1,293.6
Cardio
15.487096
3.49
2.02
1
15.5
2
3.99
387.46
155.24
103.3
1,282
Other
Dinner
Paleo
30.6
2,438.06
246.15
498.16
Grilled
38.98
38.35
2.18
Jumping Jacks
4
16.1
Advanced core exercise
334.23
Rear Deltoids, Upper Back
Barbell
Intermediate
Shoulders
Grip Strength
Standing calf raises
15.500016
3,100.5
0.499868
3.19687
0.6483
0.779382
-11.6
41.039466
982.6362
59,351,808,408,516,170,000
Low
22.79
Male
57.48
1.71
179.23
148.8
57.88
1.14
820.8
Yoga
19.465693
3.39
2.99
2
19.66
3.01
-0.04
179.82
71.89
48.18
1,722
Other
Breakfast
Vegetarian
49.8
1,148.9
35.09
278.6
Boiled
21.42
38.61
1.39
Calf Raises
4.01
22
Advanced core exercise
338.7
Triceps
Cable Machine or Resistance Band
Advanced
Forearms
Posterior
Triceps dips
19.65733
1,440.46
0.49934
1.250696
0.749238
0.830218
901.2
46.29112
772.236
66,154,288,183,647,290,000
Medium
49.15
Male
60.97
1.87
180.17
130.61
61.04
1.15
826.62
Yoga
23.131251
3
4
1.98
17.44
2
0.01
198.45
79.92
53.19
1,590
Other
Dinner
Paleo
25.78
401.78
33.72
353.14
Fried
19.09
88.51
2.4
Dips
4
24.95
Strengthens core and improves mobility
335.66
Quadriceps
Bench or Sturdy Surface
Intermediate
Back
Lats
Chest flyes
17.435443
1,592.19
0.498559
1.310809
0.583984
0.724926
763.38
46.866876
772.018
61,457,861,547,760,880,000
Low
46.31
Male
109.01
1.64
184.81
169.21
62.7
1.4
1,234.24
Cardio
35
3.4
3.02
1.02
40.53
4
-0.05
257.69
104.16
68.78
2,842
Other
Breakfast
Vegan
30.67
145.77
-2.74
241.07
Grilled
19.01
76.77
1.6
Turkish Get-ups
4.01
19.04
Advanced core exercise
362.68
Core, Shoulders, Hips
Barbell
Beginner
Legs
Lateral
Bicycle crunches
40.53019
2,066.42
0.498814
0.955509
0.872246
0.915589
1,607.76
70.8565
1,015.504
115,671,761,919,175,330,000
Very High
23.07
Male
116.79
1.79
178.26
127.23
68.9
1
957.6
Cardio
35
3.41
3.99
1.97
36.45
2.03
1.02
294.22
117.08
77.98
2,931
Other
Snack
Vegan
1.22
1,435.84
171.22
134.38
Steamed
12.82
91.09
3.05
Flutter Kicks
5
17.05
Improves back strength and posture
347.89
Lower Abs, Hip Flexors
Resistance Band or Cable Machine
Beginner
Back
Wrist Flexors
Preacher curls
36.450173
2,347.02
0.501436
1.002483
0.533376
0.713733
1,973.4
75.9135
695.78
82,323,527,286,273,970,000
Medium
51.09
Male
48.78
1.77
198.81
154.9
73.94
1.46
961.85
Yoga
17.493005
3.48
1.98
1
15.57
2.01
4.01
386.5
154.62
103.17
1,261
Other
Dinner
Paleo
30.48
2,402.79
245.88
496.5
Grilled
39.22
38.6
2.2
Dragon Flags
4
16.06
Improves unilateral leg strength and balance
335.2
Full Body, Core, Shoulders
None or Dumbbells
Intermediate
Back
Lower Chest
Incline cable crossovers
15.570238
3,093.01
0.499837
3.169742
0.648354
0.779136
299.15
40.246912
978.784
60,773,345,146,124,360,000
Low