Box Jumps

Intermediate
Legs, Shoulders, Core Resistance Band
Yoga

Benefits

Targets upper chest

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 16 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
62
Average BPM
154
85% of max
Max BPM
180

Heart Rate Reserve: 78% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Lunch

Macronutrients per Serving

1,890
Calories
269.4g
Carbs
108.0g
Protein
71.8g
Fats

Micronutrients

Sugar: 12.7g
Sodium: 1,305.8mg
Cholesterol: 1.5mg
Serving: 409.3g

Meal Preparation

Method: Fried
Prep: 37 min
Cook: 19 min

Calorie Balance Analysis

Calorie Intake
1,890
from food
Calories Burned
821
during workout
Net Balance: +1,069 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~798 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 1.7 liters/day

Sample User Profile

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

Age
21 years
Gender
Male
Weight
76.3 kg
Height
1.65 m
BMI
28.0
Overweight
Body Fat
30.3%
Lean Mass
53.2 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 1.7 liters of water daily.

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