Box Jumps

Advanced
Full Body, Core, Shoulders Cable Machine or Resistance Band
Strength

Benefits

Builds unilateral leg strength and balance

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 21 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
70
Average BPM
145
90% of max
Max BPM
162

Heart Rate Reserve: 82% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

2,193
Calories
228.5g
Carbs
91.6g
Protein
60.3g
Fats

Micronutrients

Sugar: 48.2g
Sodium: 2,172.0mg
Cholesterol: 125.1mg
Serving: 306.6g

Meal Preparation

Method: Raw
Prep: 40 min
Cook: 108 min

Calorie Balance Analysis

Calorie Intake
2,193
from food
Calories Burned
2,106
during workout
Net Balance: +87 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,253 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
Water Intake: 3.5 liters/day

Sample User Profile

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

Age
57 years
Gender
Female
Weight
81.2 kg
Height
1.86 m
BMI
23.5
Normal
Body Fat
28.7%
Lean Mass
57.9 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 3.5 liters of water daily.

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