Squats

Beginner
Full Body Resistance Band or Cable Machine
Yoga

Benefits

Activates and strengthens glutes

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 19 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
167
85% of max
Max BPM
196

Heart Rate Reserve: 80% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

3,083
Calories
278.4g
Carbs
112.2g
Protein
74.1g
Fats

Micronutrients

Sugar: 18.1g
Sodium: 2,445.2mg
Cholesterol: 164.2mg
Serving: 127.3g

Meal Preparation

Method: Fried
Prep: 48 min
Cook: 20 min

Calorie Balance Analysis

Calorie Intake
3,083
from food
Calories Burned
475
during workout
Net Balance: +2,608 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~543 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.6 liters/day

Sample User Profile

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

Age
23 years
Gender
Female
Weight
121.3 kg
Height
1.85 m
BMI
35.4
Obese
Body Fat
35.0%
Lean Mass
78.8 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 3.6 liters of water daily.

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