Bulgarian Split Squats

Beginner
Triceps, Chest None or Dumbbell
HIIT

Benefits

Improves flexibility

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 25 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
121
65% of max
Max BPM
187

Heart Rate Reserve: 45% - Light intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,663
Calories
298.8g
Carbs
119.8g
Protein
79.8g
Fats

Micronutrients

Sugar: 26.7g
Sodium: 1,035.6mg
Cholesterol: 187.4mg
Serving: 268.7g

Meal Preparation

Method: Fried
Prep: 58 min
Cook: 51 min

Calorie Balance Analysis

Calorie Intake
1,663
from food
Calories Burned
1,585
during workout
Net Balance: +78 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~873 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.5 liters/day

Sample User Profile

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

Age
55 years
Gender
Male
Weight
63.5 kg
Height
1.70 m
BMI
22.0
Normal
Body Fat
23.6%
Lean Mass
48.5 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 2.5 liters of water daily.

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