Bulgarian Split Squats

Beginner
Chest, Triceps Resistance Band
Strength

Benefits

Improves unilateral leg strength and balance

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
59
Average BPM
135
81% of max
Max BPM
167

Heart Rate Reserve: 70% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Dinner

Macronutrients per Serving

1,814
Calories
270.5g
Carbs
107.6g
Protein
72.0g
Fats

Micronutrients

Sugar: 40.4g
Sodium: 1,849.5mg
Cholesterol: 166.8mg
Serving: 333.2g

Meal Preparation

Method: Grilled
Prep: 49 min
Cook: 58 min

Calorie Balance Analysis

Calorie Intake
1,814
from food
Calories Burned
1,356
during workout
Net Balance: +458 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~919 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.1 liters/day

Sample User Profile

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

Age
34 years
Gender
Female
Weight
69.0 kg
Height
1.53 m
BMI
29.5
Overweight
Body Fat
32.1%
Lean Mass
46.9 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 2.1 liters of water daily.

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