Box Jumps

Advanced
Shoulders, Triceps Parallel Bars or Chair
Yoga

Benefits

Builds chest strength

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 17 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
64
Average BPM
140
73% of max
Max BPM
194

Heart Rate Reserve: 59% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

2,984
Calories
299.7g
Carbs
119.2g
Protein
79.5g
Fats

Micronutrients

Sugar: 6.9g
Sodium: 2,293.6mg
Cholesterol: 83.1mg
Serving: 360.7g

Meal Preparation

Method: Boiled
Prep: 43 min
Cook: 25 min

Calorie Balance Analysis

Calorie Intake
2,984
from food
Calories Burned
776
during workout
Net Balance: +2,208 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: 2.8 liters/day

Sample User Profile

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

Age
30 years
Gender
Female
Weight
108.2 kg
Height
1.66 m
BMI
39.3
Obese
Body Fat
35.0%
Lean Mass
70.3 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 2.8 liters of water daily.

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