Box Jumps

Intermediate
Upper Back, Rear Deltoids Parallel Bars or Chair
Strength

Benefits

Isolates and strengthens triceps

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 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
65
Average BPM
153
93% of max
Max BPM
165

Heart Rate Reserve: 88% - Maximum intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

2,475
Calories
228.6g
Carbs
90.5g
Protein
60.5g
Fats

Micronutrients

Sugar: 3.5g
Sodium: 394.1mg
Cholesterol: 57.1mg
Serving: 410.9g

Meal Preparation

Method: Baked
Prep: 53 min
Cook: 92 min

Calorie Balance Analysis

Calorie Intake
2,475
from food
Calories Burned
1,414
during workout
Net Balance: +1,061 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,065 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 3.4 liters/day

Sample User Profile

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

Age
55 years
Gender
Female
Weight
91.5 kg
Height
1.78 m
BMI
28.9
Overweight
Body Fat
32.4%
Lean Mass
61.8 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 3.4 liters of water daily.

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