Bulgarian Split Squats

Beginner
Lower Abs, Hip Flexors Resistance Band
Cardio

Benefits

Improves core stability

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
52
Average BPM
122
73% of max
Max BPM
167

Heart Rate Reserve: 61% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Lunch

Macronutrients per Serving

1,724
Calories
295.2g
Carbs
118.0g
Protein
78.7g
Fats

Micronutrients

Sugar: 38.7g
Sodium: 213.1mg
Cholesterol: 139.5mg
Serving: 366.9g

Meal Preparation

Method: Boiled
Prep: 25 min
Cook: 64 min

Calorie Balance Analysis

Calorie Intake
1,724
from food
Calories Burned
1,915
during workout
Net Balance: -191 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,214 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
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
42 years
Gender
Female
Weight
57.5 kg
Height
1.57 m
BMI
23.3
Normal
Body Fat
25.4%
Lean Mass
42.9 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.

Related Exercises