Box Jumps

Advanced
Shoulders, Upper Back Bench, Barbell
Strength

Benefits

Improves shoulder mobility and posture

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 18 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
69
Average BPM
125
64% of max
Max BPM
195

Heart Rate Reserve: 44% - Light intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Lunch

Macronutrients per Serving

2,076
Calories
296.6g
Carbs
118.9g
Protein
79.0g
Fats

Micronutrients

Sugar: 4.2g
Sodium: 2,241.7mg
Cholesterol: 116.6mg
Serving: 479.4g

Meal Preparation

Method: Raw
Prep: 12 min
Cook: 26 min

Calorie Balance Analysis

Calorie Intake
2,076
from food
Calories Burned
1,255
during workout
Net Balance: +821 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~867 calories

Training Recommendations

Workout Frequency: 3 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
32 years
Gender
Female
Weight
78.8 kg
Height
1.62 m
BMI
30.0
Obese
Body Fat
33.7%
Lean Mass
52.2 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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