Box Jumps

Intermediate
Core, Shoulders, Hips Parallel Bars or Chair
HIIT

Benefits

Builds explosive upper body power

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 23 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
56
Average BPM
127
78% of max
Max BPM
162

Heart Rate Reserve: 67% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Dinner

Macronutrients per Serving

2,290
Calories
182.5g
Carbs
72.4g
Protein
48.4g
Fats

Micronutrients

Sugar: 10.2g
Sodium: 1,054.5mg
Cholesterol: 123.5mg
Serving: 427.5g

Meal Preparation

Method: Boiled
Prep: 36 min
Cook: 30 min

Calorie Balance Analysis

Calorie Intake
2,290
from food
Calories Burned
2,613
during workout
Net Balance: -323 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,353 calories

Training Recommendations

Workout Frequency: 4 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
49 years
Gender
Female
Weight
88.1 kg
Height
2.00 m
BMI
22.0
Normal
Body Fat
22.9%
Lean Mass
67.9 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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