Box Jumps

Intermediate
Upper Chest, Triceps Dumbbells
Yoga

Benefits

Improves shoulder health and posture

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 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
58
Average BPM
123
62% of max
Max BPM
199

Heart Rate Reserve: 46% - Light intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

2,676
Calories
161.3g
Carbs
64.6g
Protein
43.2g
Fats

Micronutrients

Sugar: 43.9g
Sodium: 2,385.4mg
Cholesterol: 231.7mg
Serving: 501.6g

Meal Preparation

Method: Roasted
Prep: 32 min
Cook: 26 min

Calorie Balance Analysis

Calorie Intake
2,676
from food
Calories Burned
1,022
during workout
Net Balance: +1,654 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~981 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
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
27 years
Gender
Female
Weight
102.8 kg
Height
1.83 m
BMI
30.7
Obese
Body Fat
29.5%
Lean Mass
72.4 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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