Box Jumps

Beginner
Biceps, Forearms Parallel Bars or Chair
Cardio

Benefits

Strengthens triceps and chest

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 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
71
Average BPM
152
92% of max
Max BPM
165

Heart Rate Reserve: 86% - Maximum intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

2,442
Calories
251.6g
Carbs
100.6g
Protein
66.7g
Fats

Micronutrients

Sugar: 14.4g
Sodium: 2,131.3mg
Cholesterol: 143.5mg
Serving: 303.0g

Meal Preparation

Method: Baked
Prep: 55 min
Cook: 43 min

Calorie Balance Analysis

Calorie Intake
2,442
from food
Calories Burned
1,260
during workout
Net Balance: +1,182 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~937 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.1 liters/day

Sample User Profile

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

Age
30 years
Gender
Female
Weight
89.9 kg
Height
1.66 m
BMI
32.6
Obese
Body Fat
31.5%
Lean Mass
61.6 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 2.1 liters of water daily.

Related Exercises