Box Jumps

Advanced
Full Body Bench, Barbell
Cardio

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 17 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
61
Average BPM
131
69% of max
Max BPM
190

Heart Rate Reserve: 54% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Snack

Macronutrients per Serving

1,601
Calories
226.0g
Carbs
90.6g
Protein
60.5g
Fats

Micronutrients

Sugar: 22.7g
Sodium: 1,404.1mg
Cholesterol: 6.3mg
Serving: 258.6g

Meal Preparation

Method: Roasted
Prep: 8 min
Cook: 103 min

Calorie Balance Analysis

Calorie Intake
1,601
from food
Calories Burned
2,031
during workout
Net Balance: -430 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,364 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
47 years
Gender
Male
Weight
61.7 kg
Height
1.54 m
BMI
26.0
Overweight
Body Fat
24.2%
Lean Mass
46.8 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 2.7 liters of water daily.

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