Box Jumps

Advanced
Upper Back, Rear Deltoids Dumbbells or Barbell
Yoga

Benefits

Full body workout

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
61
Average BPM
148
84% of max
Max BPM
177

Heart Rate Reserve: 75% - Vigorous intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Breakfast

Macronutrients per Serving

1,987
Calories
218.9g
Carbs
87.4g
Protein
58.0g
Fats

Micronutrients

Sugar: 26.4g
Sodium: 1,489.4mg
Cholesterol: 185.2mg
Serving: 384.3g

Meal Preparation

Method: Fried
Prep: 21 min
Cook: 56 min

Calorie Balance Analysis

Calorie Intake
1,987
from food
Calories Burned
770
during workout
Net Balance: +1,217 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~727 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.3 liters/day

Sample User Profile

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

Age
42 years
Gender
Male
Weight
72.7 kg
Height
1.69 m
BMI
25.4
Overweight
Body Fat
28.9%
Lean Mass
51.7 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 2.3 liters of water daily.

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