Box Jumps

Beginner
Calves Cable Machine or Resistance Band
Cardio

Benefits

Strengthens core and improves mobility

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 24 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
50
Average BPM
142
76% of max
Max BPM
187

Heart Rate Reserve: 67% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

2,220
Calories
155.8g
Carbs
62.6g
Protein
41.3g
Fats

Micronutrients

Sugar: 7.9g
Sodium: 1,436.3mg
Cholesterol: 124.4mg
Serving: 383.6g

Meal Preparation

Method: Roasted
Prep: 6 min
Cook: 94 min

Calorie Balance Analysis

Calorie Intake
2,220
from food
Calories Burned
1,171
during workout
Net Balance: +1,049 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~907 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 3.1 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
Female
Weight
83.2 kg
Height
1.85 m
BMI
24.3
Normal
Body Fat
27.6%
Lean Mass
60.2 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 3.1 liters of water daily.

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