Bulgarian Split Squats

Advanced
Full Body None or Dumbbells
Yoga

Benefits

Improves balance and coordination

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 17 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
65
Average BPM
145
81% of max
Max BPM
179

Heart Rate Reserve: 70% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,393
Calories
206.5g
Carbs
82.5g
Protein
55.8g
Fats

Micronutrients

Sugar: 1.9g
Sodium: 2,211.5mg
Cholesterol: 220.0mg
Serving: 300.8g

Meal Preparation

Method: Boiled
Prep: 32 min
Cook: 83 min

Calorie Balance Analysis

Calorie Intake
1,393
from food
Calories Burned
832
during workout
Net Balance: +561 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~884 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
38 years
Gender
Male
Weight
49.8 kg
Height
1.51 m
BMI
21.9
Normal
Body Fat
24.3%
Lean Mass
37.7 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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