Box Jumps

Intermediate
Legs, Core Barbell
Yoga

Benefits

Advanced core exercise

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 15 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
73
Average BPM
138
74% of max
Max BPM
185

Heart Rate Reserve: 58% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Breakfast

Macronutrients per Serving

3,464
Calories
305.3g
Carbs
121.6g
Protein
81.3g
Fats

Micronutrients

Sugar: 36.6g
Sodium: 1,404.2mg
Cholesterol: 125.9mg
Serving: 486.2g

Meal Preparation

Method: Roasted
Prep: 12 min
Cook: 35 min

Calorie Balance Analysis

Calorie Intake
3,464
from food
Calories Burned
937
during workout
Net Balance: +2,527 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~960 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
36 years
Gender
Male
Weight
123.9 kg
Height
1.69 m
BMI
43.4
Obese
Body Fat
35.0%
Lean Mass
80.5 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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