Bulgarian Split Squats

Advanced
Shoulders, Upper Back Resistance Band
Yoga

Benefits

Improves core rotation 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 4 sets of 20 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
58
Average BPM
135
82% of max
Max BPM
164

Heart Rate Reserve: 73% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Dinner

Macronutrients per Serving

2,985
Calories
197.2g
Carbs
79.2g
Protein
52.8g
Fats

Micronutrients

Sugar: 2.7g
Sodium: 617.1mg
Cholesterol: 242.5mg
Serving: 479.8g

Meal Preparation

Method: Fried
Prep: 41 min
Cook: 104 min

Calorie Balance Analysis

Calorie Intake
2,985
from food
Calories Burned
735
during workout
Net Balance: +2,250 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~717 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 3.4 liters/day

Sample User Profile

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

Age
36 years
Gender
Male
Weight
112.3 kg
Height
1.63 m
BMI
42.3
Obese
Body Fat
35.0%
Lean Mass
73.0 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 3.4 liters of water daily.

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