Bulgarian Split Squats

Intermediate
Back, Biceps Resistance Band
Yoga

Benefits

Strengthens shoulders

How to Perform

  1. Warm-up

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

  2. Execution

    Perform 4 sets of 24 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
169
103% of max
Max BPM
164

Heart Rate Reserve: 106% - Maximum intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Dinner

Macronutrients per Serving

1,966
Calories
281.4g
Carbs
113.6g
Protein
75.3g
Fats

Micronutrients

Sugar: 22.6g
Sodium: 515.9mg
Cholesterol: 242.4mg
Serving: 406.0g

Meal Preparation

Method: Steamed
Prep: 18 min
Cook: 97 min

Calorie Balance Analysis

Calorie Intake
1,966
from food
Calories Burned
818
during workout
Net Balance: +1,148 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~848 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 1.5 liters/day

Sample User Profile

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

Age
23 years
Gender
Female
Weight
71.8 kg
Height
1.71 m
BMI
24.5
Normal
Body Fat
23.9%
Lean Mass
54.6 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 1.5 liters of water daily.

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