Bulgarian Split Squats

Beginner
Core, Shoulders, Legs Bench or Chair
Strength

Benefits

Improves posture and back strength

How to Perform

  1. Warm-up

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

  2. Execution

    Perform 5 sets of 16 repetitions. Rest 60-90 seconds between sets.

  3. Cool-down

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

Heart Rate Training Zones

Resting BPM
62
Average BPM
132
77% of max
Max BPM
172

Heart Rate Reserve: 63% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Snack

Macronutrients per Serving

2,082
Calories
273.0g
Carbs
109.3g
Protein
72.8g
Fats

Micronutrients

Sugar: 35.7g
Sodium: 963.6mg
Cholesterol: 199.8mg
Serving: 396.6g

Meal Preparation

Method: Raw
Prep: 29 min
Cook: 46 min

Calorie Balance Analysis

Calorie Intake
2,082
from food
Calories Burned
1,082
during workout
Net Balance: +1,000 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~717 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 3.1 liters/day

Sample User Profile

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

Age
41 years
Gender
Female
Weight
78.1 kg
Height
1.72 m
BMI
26.4
Overweight
Body Fat
30.4%
Lean Mass
54.4 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 3.1 liters of water daily.

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