Box Jumps

Intermediate
Upper Chest, Triceps None or Dumbbells
Strength

Benefits

Targets abdominal muscles

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
72
Average BPM
120
71% of max
Max BPM
169

Heart Rate Reserve: 49% - Light intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Lunch

Macronutrients per Serving

1,349
Calories
282.7g
Carbs
113.6g
Protein
75.7g
Fats

Micronutrients

Sugar: 3.2g
Sodium: 871.3mg
Cholesterol: 169.8mg
Serving: 148.7g

Meal Preparation

Method: Boiled
Prep: 8 min
Cook: 30 min

Calorie Balance Analysis

Calorie Intake
1,349
from food
Calories Burned
1,502
during workout
Net Balance: -153 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~994 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.6 liters/day

Sample User Profile

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

Age
49 years
Gender
Female
Weight
45.6 kg
Height
1.72 m
BMI
15.4
Underweight
Body Fat
19.5%
Lean Mass
36.6 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 2.6 liters of water daily.

Related Exercises