Box Jumps

Advanced
Lower Abs, Hip Flexors None or Dumbbells
Cardio

Benefits

Targets lower abs

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 21 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
73
Average BPM
131
69% of max
Max BPM
189

Heart Rate Reserve: 50% - Light intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Dinner

Macronutrients per Serving

3,208
Calories
238.6g
Carbs
95.4g
Protein
63.4g
Fats

Micronutrients

Sugar: 21.0g
Sodium: 314.0mg
Cholesterol: 61.5mg
Serving: 306.9g

Meal Preparation

Method: Steamed
Prep: 54 min
Cook: 83 min

Calorie Balance Analysis

Calorie Intake
3,208
from food
Calories Burned
1,198
during workout
Net Balance: +2,010 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~917 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
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
56 years
Gender
Female
Weight
125.4 kg
Height
1.80 m
BMI
38.7
Obese
Body Fat
35.0%
Lean Mass
81.5 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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