Box Jumps

Intermediate
Shoulders, Triceps None or Dumbbells
Cardio

Benefits

Strengthens lower body

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 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
65
Average BPM
141
84% of max
Max BPM
169

Heart Rate Reserve: 73% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,787
Calories
236.8g
Carbs
94.5g
Protein
63.4g
Fats

Micronutrients

Sugar: 25.5g
Sodium: 2,462.9mg
Cholesterol: 57.2mg
Serving: 111.7g

Meal Preparation

Method: Raw
Prep: 23 min
Cook: 111 min

Calorie Balance Analysis

Calorie Intake
1,787
from food
Calories Burned
1,103
during workout
Net Balance: +684 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~763 calories

Training Recommendations

Workout Frequency: 4 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
45 years
Gender
Male
Weight
59.3 kg
Height
1.51 m
BMI
26.0
Overweight
Body Fat
26.1%
Lean Mass
43.8 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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