Box Jumps

Beginner
Chest, Triceps, Shoulders Bench, Barbell
Strength

Benefits

Targets biceps and forearms

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 24 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
72
Average BPM
157
83% of max
Max BPM
189

Heart Rate Reserve: 73% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Breakfast

Macronutrients per Serving

2,562
Calories
254.8g
Carbs
101.4g
Protein
67.3g
Fats

Micronutrients

Sugar: 42.9g
Sodium: 1,604.9mg
Cholesterol: 195.0mg
Serving: 122.4g

Meal Preparation

Method: Baked
Prep: 22 min
Cook: 36 min

Calorie Balance Analysis

Calorie Intake
2,562
from food
Calories Burned
2,293
during workout
Net Balance: +269 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,310 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
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
26 years
Gender
Male
Weight
86.0 kg
Height
1.68 m
BMI
30.5
Obese
Body Fat
33.1%
Lean Mass
57.5 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 3.5 liters of water daily.

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