Box Jumps

Intermediate
Obliques, Core Cable Machine
Yoga

Benefits

Improves flexibility

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 12 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
66
Average BPM
151
84% of max
Max BPM
179

Heart Rate Reserve: 75% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

2,312
Calories
304.3g
Carbs
121.2g
Protein
80.7g
Fats

Micronutrients

Sugar: 38.4g
Sodium: 432.7mg
Cholesterol: 6.9mg
Serving: 317.1g

Meal Preparation

Method: Steamed
Prep: 51 min
Cook: 34 min

Calorie Balance Analysis

Calorie Intake
2,312
from food
Calories Burned
930
during workout
Net Balance: +1,382 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~577 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.1 liters/day

Sample User Profile

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

Age
46 years
Gender
Female
Weight
75.2 kg
Height
1.53 m
BMI
32.1
Obese
Body Fat
32.9%
Lean Mass
50.4 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 2.1 liters of water daily.

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