Bulgarian Split Squats

Intermediate
Chest, Triceps, Shoulders Cable Machine or Resistance Band
HIIT

Benefits

Improves core stability and upper body 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 15 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
68
Average BPM
149
87% of max
Max BPM
171

Heart Rate Reserve: 79% - Vigorous intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Lunch

Macronutrients per Serving

2,061
Calories
254.6g
Carbs
102.5g
Protein
68.1g
Fats

Micronutrients

Sugar: 21.1g
Sodium: 883.0mg
Cholesterol: 8.0mg
Serving: 136.8g

Meal Preparation

Method: Boiled
Prep: 53 min
Cook: 37 min

Calorie Balance Analysis

Calorie Intake
2,061
from food
Calories Burned
870
during workout
Net Balance: +1,191 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~501 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 3.5 liters/day

Sample User Profile

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

Age
47 years
Gender
Female
Weight
79.6 kg
Height
1.77 m
BMI
25.4
Overweight
Body Fat
28.9%
Lean Mass
56.6 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 3.5 liters of water daily.

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