Box Jumps

Intermediate
Upper Back, Rear Deltoids Bench or Step
Cardio

Benefits

Builds upper body strength

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 20 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
50
Average BPM
134
68% of max
Max BPM
197

Heart Rate Reserve: 57% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

2,567
Calories
192.2g
Carbs
76.9g
Protein
51.6g
Fats

Micronutrients

Sugar: 21.0g
Sodium: 903.1mg
Cholesterol: 50.2mg
Serving: 289.4g

Meal Preparation

Method: Raw
Prep: 58 min
Cook: 38 min

Calorie Balance Analysis

Calorie Intake
2,567
from food
Calories Burned
793
during workout
Net Balance: +1,774 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~637 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.5 liters/day

Sample User Profile

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

Age
23 years
Gender
Female
Weight
109.1 kg
Height
1.92 m
BMI
29.6
Overweight
Body Fat
28.8%
Lean Mass
77.6 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 3.5 liters of water daily.

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