Box Jumps

Beginner
Chest, Triceps, Shoulders Dumbbells
Yoga

Benefits

Improves core stability 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 4 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
69
Average BPM
126
72% of max
Max BPM
175

Heart Rate Reserve: 54% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Snack

Macronutrients per Serving

3,192
Calories
252.6g
Carbs
100.8g
Protein
67.5g
Fats

Micronutrients

Sugar: 24.3g
Sodium: 2,006.8mg
Cholesterol: 250.1mg
Serving: 235.8g

Meal Preparation

Method: Steamed
Prep: 7 min
Cook: 51 min

Calorie Balance Analysis

Calorie Intake
3,192
from food
Calories Burned
974
during workout
Net Balance: +2,218 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~942 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
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
45 years
Gender
Female
Weight
124.9 kg
Height
1.85 m
BMI
36.5
Obese
Body Fat
35.0%
Lean Mass
81.2 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 3.5 liters of water daily.

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