Box Jumps

Advanced
Lower Abs Bench, Barbell
HIIT

Benefits

Full body workout

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 23 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
128
76% of max
Max BPM
169

Heart Rate Reserve: 63% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,677
Calories
224.7g
Carbs
90.5g
Protein
59.8g
Fats

Micronutrients

Sugar: 37.4g
Sodium: 601.3mg
Cholesterol: 64.5mg
Serving: 443.5g

Meal Preparation

Method: Roasted
Prep: 21 min
Cook: 39 min

Calorie Balance Analysis

Calorie Intake
1,677
from food
Calories Burned
750
during workout
Net Balance: +927 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~408 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 1.8 liters/day

Sample User Profile

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

Age
59 years
Gender
Female
Weight
66.2 kg
Height
1.75 m
BMI
21.6
Normal
Body Fat
21.6%
Lean Mass
51.9 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 1.8 liters of water daily.

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