Box Jumps

Advanced
Core, Obliques None or Dumbbells
HIIT

Benefits

Targets biceps and forearms

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 3 sets of 5 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
53
Average BPM
167
104% of max
Max BPM
160

Heart Rate Reserve: 106% - Maximum intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Lunch

Macronutrients per Serving

1,321
Calories
330.4g
Carbs
131.6g
Protein
88.2g
Fats

Micronutrients

Sugar: 3.7g
Sodium: 684.2mg
Cholesterol: 152.4mg
Serving: 286.4g

Meal Preparation

Method: Boiled
Prep: 24 min
Cook: 37 min

Calorie Balance Analysis

Calorie Intake
1,321
from food
Calories Burned
1,029
during workout
Net Balance: +292 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~407 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 3.6 liters/day

Sample User Profile

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

Age
24 years
Gender
Female
Weight
55.0 kg
Height
1.74 m
BMI
18.2
Underweight
Body Fat
21.3%
Lean Mass
43.2 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 3.6 liters of water daily.

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