Box Jumps

Intermediate
Chest, Triceps, Shoulders Cable Machine or Resistance Band
Strength

Benefits

Improves core rotation strength

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 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
67
Average BPM
122
67% of max
Max BPM
182

Heart Rate Reserve: 48% - Light intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

2,235
Calories
383.1g
Carbs
152.4g
Protein
102.3g
Fats

Micronutrients

Sugar: 19.5g
Sodium: 864.1mg
Cholesterol: 119.8mg
Serving: 239.0g

Meal Preparation

Method: Grilled
Prep: 48 min
Cook: 110 min

Calorie Balance Analysis

Calorie Intake
2,235
from food
Calories Burned
762
during workout
Net Balance: +1,473 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~574 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.1 liters/day

Sample User Profile

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

Age
50 years
Gender
Male
Weight
87.1 kg
Height
1.60 m
BMI
34.0
Obese
Body Fat
31.0%
Lean Mass
60.0 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 3.1 liters of water daily.

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