Bulgarian Split Squats

Advanced
Shoulders, Upper Back None or Dumbbells
HIIT

Benefits

Strengthens lower abs and hip flexors

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 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
53
Average BPM
155
81% of max
Max BPM
192

Heart Rate Reserve: 73% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

2,006
Calories
253.6g
Carbs
101.1g
Protein
67.8g
Fats

Micronutrients

Sugar: 43.2g
Sodium: 315.0mg
Cholesterol: 220.6mg
Serving: 430.8g

Meal Preparation

Method: Steamed
Prep: 51 min
Cook: 35 min

Calorie Balance Analysis

Calorie Intake
2,006
from food
Calories Burned
1,337
during workout
Net Balance: +669 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~739 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.4 liters/day

Sample User Profile

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

Age
22 years
Gender
Female
Weight
63.2 kg
Height
1.54 m
BMI
26.6
Overweight
Body Fat
27.5%
Lean Mass
45.8 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 2.4 liters of water daily.

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