Bulgarian Split Squats

Advanced
Shoulders, Triceps Bench or Step
HIIT

Benefits

Improves core stability and balance

How to Perform

  1. Warm-up

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

  2. Execution

    Perform 3 sets of 10 repetitions. Rest 60-90 seconds between sets.

  3. Cool-down

    Finish with stretching exercises to improve flexibility and reduce muscle soreness.

Heart Rate Training Zones

Resting BPM
67
Average BPM
157
83% of max
Max BPM
188

Heart Rate Reserve: 74% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,231
Calories
312.5g
Carbs
124.8g
Protein
83.2g
Fats

Micronutrients

Sugar: 26.3g
Sodium: 1,202.2mg
Cholesterol: 159.3mg
Serving: 457.5g

Meal Preparation

Method: Boiled
Prep: 14 min
Cook: 64 min

Calorie Balance Analysis

Calorie Intake
1,231
from food
Calories Burned
1,806
during workout
Net Balance: -575 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~862 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
54 years
Gender
Female
Weight
50.3 kg
Height
1.61 m
BMI
19.4
Normal
Body Fat
24.8%
Lean Mass
37.9 kg

Tips & Considerations

  • Maintain proper form throughout the exercise to maximize benefits and prevent injury.
  • Start with lighter weights if you're a beginner and gradually increase as you get stronger.
  • Breathe steadily - exhale during exertion, inhale during relaxation.
  • Stop immediately if you feel pain (not to be confused with muscle burn).
  • Stay hydrated - drink at least 2.7 liters of water daily.

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