Box Jumps

Beginner
Calves Low Bar or TRX
Yoga

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 24 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
62
Average BPM
167
87% of max
Max BPM
193

Heart Rate Reserve: 80% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Breakfast

Macronutrients per Serving

3,461
Calories
269.7g
Carbs
107.7g
Protein
72.1g
Fats

Micronutrients

Sugar: 29.7g
Sodium: 999.4mg
Cholesterol: 0.2mg
Serving: 113.4g

Meal Preparation

Method: Roasted
Prep: 48 min
Cook: 66 min

Calorie Balance Analysis

Calorie Intake
3,461
from food
Calories Burned
755
during workout
Net Balance: +2,706 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~788 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.9 liters/day

Sample User Profile

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

Age
48 years
Gender
Female
Weight
130.2 kg
Height
1.61 m
BMI
50.2
Obese
Body Fat
35.0%
Lean Mass
84.6 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 2.9 liters of water daily.

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