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
1. Starting Position:
- Stand upright with your feet shoulder-width apart and arms relaxed by your sides.
2. Squat Down:
- Bend your knees and lower your body into a squat position. Keep your back straight and your chest up.
3. Place Hands on the Ground:
- Position your hands on the floor in front of you, just inside your feet. Your fingers should point forward.
4. 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.
5. 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.
6. Jump Feet Forward:
- Jump your feet forward back to the squat position with your hands still on the ground.
7. Jump Forward:
- From the squat position, leap forward as far as you can, landing softly with slightly bent knees. This is your long jump.
8. 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.