Squats

Beginner
Upper Chest, Triceps Box or Platform
HIIT

Benefits

Improves posture and strengthens upper back

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 17 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
72
Average BPM
136
73% of max
Max BPM
187

Heart Rate Reserve: 56% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Lunch

Macronutrients per Serving

1,289
Calories
330.4g
Carbs
132.0g
Protein
87.9g
Fats

Micronutrients

Sugar: 11.9g
Sodium: 1,447.3mg
Cholesterol: 266.9mg
Serving: 297.0g

Meal Preparation

Method: Raw
Prep: 55 min
Cook: 24 min

Calorie Balance Analysis

Calorie Intake
1,289
from food
Calories Burned
993
during workout
Net Balance: +296 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~550 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.5 liters/day

Sample User Profile

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

Age
43 years
Gender
Female
Weight
52.9 kg
Height
1.59 m
BMI
20.9
Normal
Body Fat
24.4%
Lean Mass
40.0 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 2.5 liters of water daily.

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