Box Jumps

Intermediate
Lower Chest, Triceps Resistance Band
Strength

Benefits

Builds lower body power

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 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
59
Average BPM
148
91% of max
Max BPM
163

Heart Rate Reserve: 86% - Maximum intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,117
Calories
256.5g
Carbs
102.7g
Protein
68.6g
Fats

Micronutrients

Sugar: 43.6g
Sodium: 2,163.8mg
Cholesterol: 16.8mg
Serving: 149.3g

Meal Preparation

Method: Roasted
Prep: 10 min
Cook: 20 min

Calorie Balance Analysis

Calorie Intake
1,117
from food
Calories Burned
1,434
during workout
Net Balance: -317 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~904 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
43 years
Gender
Male
Weight
43.4 kg
Height
1.65 m
BMI
15.9
Underweight
Body Fat
20.0%
Lean Mass
34.7 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.

Related Exercises