Box Jumps

Beginner
Glutes, Hamstrings Barbell
Yoga

Benefits

Strengthens lower body

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
65
Average BPM
149
90% of max
Max BPM
165

Heart Rate Reserve: 84% - Vigorous intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Snack

Macronutrients per Serving

1,343
Calories
303.2g
Carbs
121.0g
Protein
80.3g
Fats

Micronutrients

Sugar: 47.0g
Sodium: 417.2mg
Cholesterol: 109.6mg
Serving: 147.8g

Meal Preparation

Method: Boiled
Prep: 50 min
Cook: 77 min

Calorie Balance Analysis

Calorie Intake
1,343
from food
Calories Burned
831
during workout
Net Balance: +512 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~901 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.4 liters/day

Sample User Profile

This exercise data is based on a sample user profile. Results may vary based on individual factors.

Age
41 years
Gender
Male
Weight
47.7 kg
Height
1.78 m
BMI
15.1
Underweight
Body Fat
20.3%
Lean Mass
38.0 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 2.4 liters of water daily.

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