Box Jumps

Beginner
Shoulders, Triceps Cable Machine
Cardio

Benefits

Strengthens core and improves mobility

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 18 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
136
75% of max
Max BPM
181

Heart Rate Reserve: 65% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Breakfast

Macronutrients per Serving

1,648
Calories
210.5g
Carbs
84.9g
Protein
56.0g
Fats

Micronutrients

Sugar: 11.9g
Sodium: 624.9mg
Cholesterol: 10.5mg
Serving: 234.6g

Meal Preparation

Method: Boiled
Prep: 33 min
Cook: 75 min

Calorie Balance Analysis

Calorie Intake
1,648
from food
Calories Burned
1,233
during workout
Net Balance: +415 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~965 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
19 years
Gender
Female
Weight
58.0 kg
Height
1.77 m
BMI
18.5
Normal
Body Fat
22.1%
Lean Mass
45.2 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 2.7 liters of water daily.

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