Bulgarian Split Squats

Intermediate
Upper Back, Rear Deltoids Resistance Band
Cardio

Benefits

Builds lower body power

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 23 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
150
75% of max
Max BPM
199

Heart Rate Reserve: 66% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Snack

Macronutrients per Serving

2,277
Calories
315.4g
Carbs
125.9g
Protein
83.5g
Fats

Micronutrients

Sugar: 7.9g
Sodium: 185.4mg
Cholesterol: 59.6mg
Serving: 483.6g

Meal Preparation

Method: Raw
Prep: 58 min
Cook: 44 min

Calorie Balance Analysis

Calorie Intake
2,277
from food
Calories Burned
782
during workout
Net Balance: +1,495 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~596 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
58 years
Gender
Female
Weight
90.9 kg
Height
1.72 m
BMI
30.7
Obese
Body Fat
32.7%
Lean Mass
61.2 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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