Bulgarian Split Squats

Beginner
Chest, Triceps, Shoulders Dumbbells
Yoga

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 18 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
55
Average BPM
153
95% of max
Max BPM
162

Heart Rate Reserve: 92% - Maximum intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

2,042
Calories
196.3g
Carbs
78.3g
Protein
52.5g
Fats

Micronutrients

Sugar: 39.4g
Sodium: 2,049.8mg
Cholesterol: 173.9mg
Serving: 269.8g

Meal Preparation

Method: Roasted
Prep: 11 min
Cook: 53 min

Calorie Balance Analysis

Calorie Intake
2,042
from food
Calories Burned
1,432
during workout
Net Balance: +610 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,228 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
41 years
Gender
Female
Weight
62.9 kg
Height
1.59 m
BMI
24.9
Normal
Body Fat
26.8%
Lean Mass
46.0 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 2.7 liters of water daily.

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