Box Jumps

Intermediate
Chest, Triceps, Shoulders Bench or Sturdy Surface
Yoga

Benefits

Targets lower abs

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
70
Average BPM
149
84% of max
Max BPM
176

Heart Rate Reserve: 74% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

2,243
Calories
232.7g
Carbs
92.0g
Protein
62.1g
Fats

Micronutrients

Sugar: 12.4g
Sodium: 344.2mg
Cholesterol: 133.3mg
Serving: 394.7g

Meal Preparation

Method: Baked
Prep: 12 min
Cook: 27 min

Calorie Balance Analysis

Calorie Intake
2,243
from food
Calories Burned
1,484
during workout
Net Balance: +759 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,371 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
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
48 years
Gender
Female
Weight
84.2 kg
Height
1.82 m
BMI
25.4
Overweight
Body Fat
28.7%
Lean Mass
60.0 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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