Box Jumps

Intermediate
Quadriceps, Calves, Glutes Resistance Band
Cardio

Benefits

Builds upper body strength

How to Perform

  1. Warm-up

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

  2. Execution

    Perform 5 sets of 25 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
51
Average BPM
162
99% of max
Max BPM
163

Heart Rate Reserve: 99% - Maximum intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Lunch

Macronutrients per Serving

1,505
Calories
235.7g
Carbs
94.3g
Protein
62.9g
Fats

Micronutrients

Sugar: 8.6g
Sodium: 1,689.1mg
Cholesterol: 200.4mg
Serving: 213.6g

Meal Preparation

Method: Fried
Prep: 16 min
Cook: 43 min

Calorie Balance Analysis

Calorie Intake
1,505
from food
Calories Burned
1,237
during workout
Net Balance: +268 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~914 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 1.9 liters/day

Sample User Profile

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

Age
42 years
Gender
Female
Weight
51.3 kg
Height
1.75 m
BMI
16.8
Underweight
Body Fat
18.1%
Lean Mass
42.0 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 1.9 liters of water daily.

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