Box Jumps

Advanced
Chest, Triceps, Shoulders Step or Box
Cardio

Benefits

Improves shoulder health and posture

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
73
Average BPM
148
78% of max
Max BPM
189

Heart Rate Reserve: 64% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

2,634
Calories
194.9g
Carbs
78.4g
Protein
52.5g
Fats

Micronutrients

Sugar: 3.3g
Sodium: 712.1mg
Cholesterol: 71.4mg
Serving: 461.6g

Meal Preparation

Method: Boiled
Prep: 58 min
Cook: 63 min

Calorie Balance Analysis

Calorie Intake
2,634
from food
Calories Burned
1,177
during workout
Net Balance: +1,457 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~927 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.5 liters/day

Sample User Profile

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

Age
36 years
Gender
Male
Weight
100.4 kg
Height
1.99 m
BMI
25.4
Overweight
Body Fat
25.8%
Lean Mass
74.5 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 2.5 liters of water daily.

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