Jumping Jacks

Beginner
Glutes, Hamstrings, Core None or Dumbbell
Cardio

Benefits

Strengthens lower body

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
60
Average BPM
157
89% of max
Max BPM
177

Heart Rate Reserve: 83% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

2,919
Calories
265.5g
Carbs
105.7g
Protein
70.8g
Fats

Micronutrients

Sugar: 31.6g
Sodium: 591.1mg
Cholesterol: 98.9mg
Serving: 305.2g

Meal Preparation

Method: Raw
Prep: 31 min
Cook: 45 min

Calorie Balance Analysis

Calorie Intake
2,919
from food
Calories Burned
1,247
during workout
Net Balance: +1,672 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~981 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.5 liters/day

Sample User Profile

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

Age
29 years
Gender
Female
Weight
107.3 kg
Height
1.81 m
BMI
32.8
Obese
Body Fat
32.1%
Lean Mass
72.9 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 2.5 liters of water daily.

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