Box Jumps

Beginner
Upper Chest, Triceps Box or Platform
Cardio

Benefits

Advanced core exercise

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 21 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
55
Average BPM
131
67% of max
Max BPM
195

Heart Rate Reserve: 54% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

2,099
Calories
238.6g
Carbs
96.0g
Protein
63.4g
Fats

Micronutrients

Sugar: 45.4g
Sodium: 1,815.5mg
Cholesterol: 214.5mg
Serving: 102.2g

Meal Preparation

Method: Grilled
Prep: 45 min
Cook: 39 min

Calorie Balance Analysis

Calorie Intake
2,099
from food
Calories Burned
1,361
during workout
Net Balance: +738 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~948 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.6 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
Female
Weight
78.8 kg
Height
1.66 m
BMI
28.6
Overweight
Body Fat
27.2%
Lean Mass
57.4 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 2.6 liters of water daily.

Related Exercises