Box Jumps

Beginner
Upper Chest, Triceps Pull-up Bar
Cardio

Benefits

Strengthens shoulders

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 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
74
Average BPM
124
74% of max
Max BPM
168

Heart Rate Reserve: 53% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

2,314
Calories
302.9g
Carbs
121.2g
Protein
81.5g
Fats

Micronutrients

Sugar: 41.2g
Sodium: 1,599.8mg
Cholesterol: 56.4mg
Serving: 107.2g

Meal Preparation

Method: Boiled
Prep: 7 min
Cook: 14 min

Calorie Balance Analysis

Calorie Intake
2,314
from food
Calories Burned
720
during workout
Net Balance: +1,594 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~551 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.7 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
Female
Weight
89.8 kg
Height
1.70 m
BMI
31.1
Obese
Body Fat
31.8%
Lean Mass
61.2 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 2.7 liters of water daily.

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