Box Jumps

Advanced
Lower Back, Glutes None or Dumbbells
Yoga

Benefits

Improves shoulder mobility and posture

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 18 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
73
Average BPM
158
79% of max
Max BPM
199

Heart Rate Reserve: 67% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

3,259
Calories
188.5g
Carbs
75.3g
Protein
50.5g
Fats

Micronutrients

Sugar: 25.8g
Sodium: 1,477.9mg
Cholesterol: 190.4mg
Serving: 267.3g

Meal Preparation

Method: Raw
Prep: 33 min
Cook: 90 min

Calorie Balance Analysis

Calorie Intake
3,259
from food
Calories Burned
469
during workout
Net Balance: +2,790 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~511 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.0 liters/day

Sample User Profile

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

Age
47 years
Gender
Male
Weight
127.3 kg
Height
1.76 m
BMI
41.1
Obese
Body Fat
35.0%
Lean Mass
82.8 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 3.0 liters of water daily.

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