Bulgarian Split Squats

Advanced
Upper Chest, Triceps Bench or Sturdy Surface
HIIT

Benefits

Strengthens lower abs

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 3 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
60
Average BPM
157
87% of max
Max BPM
180

Heart Rate Reserve: 81% - Vigorous intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Snack

Macronutrients per Serving

2,399
Calories
287.3g
Carbs
113.5g
Protein
75.9g
Fats

Micronutrients

Sugar: 42.9g
Sodium: 2,092.3mg
Cholesterol: 88.3mg
Serving: 206.3g

Meal Preparation

Method: Steamed
Prep: 47 min
Cook: 56 min

Calorie Balance Analysis

Calorie Intake
2,399
from food
Calories Burned
2,415
during workout
Net Balance: -16 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~678 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
Water Intake: 3.5 liters/day

Sample User Profile

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

Age
56 years
Gender
Male
Weight
88.2 kg
Height
1.71 m
BMI
30.2
Obese
Body Fat
28.7%
Lean Mass
62.9 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 3.5 liters of water daily.

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