Bulgarian Split Squats

Advanced
Core, Obliques None or Dumbbells
Cardio

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 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
74
Average BPM
146
87% of max
Max BPM
168

Heart Rate Reserve: 77% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Breakfast

Macronutrients per Serving

2,818
Calories
328.8g
Carbs
130.8g
Protein
87.0g
Fats

Micronutrients

Sugar: 6.7g
Sodium: 2,354.4mg
Cholesterol: 36.9mg
Serving: 464.6g

Meal Preparation

Method: Boiled
Prep: 32 min
Cook: 69 min

Calorie Balance Analysis

Calorie Intake
2,818
from food
Calories Burned
1,046
during workout
Net Balance: +1,772 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~789 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.2 liters/day

Sample User Profile

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

Age
57 years
Gender
Female
Weight
95.7 kg
Height
1.86 m
BMI
27.7
Overweight
Body Fat
30.4%
Lean Mass
66.6 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 2.2 liters of water daily.

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