Box Jumps

Advanced
Chest, Triceps, Shoulders None or Dumbbells
Yoga

Benefits

Combines lower body and upper body strength

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 15 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
51
Average BPM
163
95% of max
Max BPM
171

Heart Rate Reserve: 93% - Maximum intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

2,456
Calories
261.7g
Carbs
104.0g
Protein
70.0g
Fats

Micronutrients

Sugar: 16.9g
Sodium: 1,081.3mg
Cholesterol: 38.3mg
Serving: 459.6g

Meal Preparation

Method: Fried
Prep: 5 min
Cook: 95 min

Calorie Balance Analysis

Calorie Intake
2,456
from food
Calories Burned
1,364
during workout
Net Balance: +1,092 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,220 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
54 years
Gender
Male
Weight
85.6 kg
Height
1.93 m
BMI
23.0
Normal
Body Fat
27.0%
Lean Mass
62.5 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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