Box Jumps

Advanced
Lower Abs, Hip Flexors Bench or Sturdy Surface
Yoga

Benefits

Strengthens lower abs and hip flexors

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 19 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
51
Average BPM
168
103% of max
Max BPM
163

Heart Rate Reserve: 104% - Maximum intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

2,141
Calories
269.0g
Carbs
107.5g
Protein
71.9g
Fats

Micronutrients

Sugar: 17.5g
Sodium: 419.9mg
Cholesterol: 67.4mg
Serving: 498.5g

Meal Preparation

Method: Raw
Prep: 33 min
Cook: 82 min

Calorie Balance Analysis

Calorie Intake
2,141
from food
Calories Burned
993
during workout
Net Balance: +1,148 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~944 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.3 liters/day

Sample User Profile

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

Age
56 years
Gender
Male
Weight
90.3 kg
Height
1.61 m
BMI
34.9
Obese
Body Fat
35.0%
Lean Mass
58.7 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 2.3 liters of water daily.

Related Exercises