Box Jumps

Beginner
Upper Back, Rear Deltoids Cable Machine
Yoga

Benefits

Enhances full-body coordination and stability

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 16 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
58
Average BPM
122
69% of max
Max BPM
177

Heart Rate Reserve: 54% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,915
Calories
202.3g
Carbs
80.0g
Protein
53.2g
Fats

Micronutrients

Sugar: 13.5g
Sodium: 1,837.8mg
Cholesterol: 255.9mg
Serving: 153.9g

Meal Preparation

Method: Roasted
Prep: 12 min
Cook: 87 min

Calorie Balance Analysis

Calorie Intake
1,915
from food
Calories Burned
813
during workout
Net Balance: +1,102 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~900 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 1.8 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
70.4 kg
Height
1.62 m
BMI
26.8
Overweight
Body Fat
29.9%
Lean Mass
49.3 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 1.8 liters of water daily.

Related Exercises