Box Jumps

Intermediate
Lower Back, Glutes Bench, Barbell
Cardio

Benefits

Improves balance and coordination

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
57
Average BPM
147
86% of max
Max BPM
171

Heart Rate Reserve: 79% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Lunch

Macronutrients per Serving

1,232
Calories
237.4g
Carbs
96.0g
Protein
63.5g
Fats

Micronutrients

Sugar: 37.8g
Sodium: 1,595.5mg
Cholesterol: 290.1mg
Serving: 181.7g

Meal Preparation

Method: Grilled
Prep: 56 min
Cook: 105 min

Calorie Balance Analysis

Calorie Intake
1,232
from food
Calories Burned
1,246
during workout
Net Balance: -14 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~928 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.0 liters/day

Sample User Profile

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

Age
46 years
Gender
Female
Weight
48.2 kg
Height
1.72 m
BMI
16.3
Underweight
Body Fat
21.1%
Lean Mass
38.1 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 2.0 liters of water daily.

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