Burpee Long Push-Up Jump
Unleash explosive power! A full-body burner combining burpees, push-ups, and a long jump. Builds strength, cardio, and agility.
Muscle Groups
Primary
Secondary
Instructions
Starting Position:
Stand upright with your feet shoulder-width apart and arms relaxed by your sides.
Squat Down:
Bend your knees and lower your body into a squat position. Keep your back straight and your chest up.
Place Hands on the Ground:
Position your hands on the floor in front of you, just inside your feet. Your fingers should point forward.
Kick Back to Plank:
Jump your feet back so that you are in a plank position. Ensure your body forms a straight line from your head to your heels. Engage your core to maintain stability.
Push-Up:
Perform a push-up by lowering your chest to the ground, then pressing back up to the plank position. Keep your elbows close to your body.
Jump Feet Forward:
Jump your feet forward back to the squat position with your hands still on the ground.
Jump Forward:
From the squat position, leap forward as far as you can, landing softly with slightly bent knees. This is your long jump.
Repeat:
Immediately drop back into the squat position to begin the next repetition.
Tips:
Ensure you maintain good form throughout to prevent injury.
Start slowly, focusing on your technique before increasing speed or distance.
If you’re new to exercise, you can modify the push-up by doing it on your knees.