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- Step 1: Stand with feet shoulder-width apart and arms at your sides.
- Step 2: Bending at the hips and knees, reach down to put your hands on the ground.
- Step 3: Once your hands reach the ground, extend your legs out behind you with a quick hop into a push-up position.
- Step 4: Complete a push-up
- Step 5: Keeping your hands on the ground, reverse the leg drive motion to bring your feet back under you.
- Step 6: Stand up tall as quickly as you can without compromising form.
- Step 7: Jump up rotating 180 degrees so that you are facing the opposite direction when you land. This completes one rep.
Details
180 burpee is a calisthenics, cardiovascular, martial arts, plyometrics, and total body
exercise
that primarily targets the quads
and to a lesser degree also targets the abs, calves, chest, forearms, glutes, hamstrings, hip flexors, lower back, middle back, shoulders and triceps
...more
180 burpee is a calisthenics, cardiovascular, martial arts, plyometrics, and total body
exercise
that primarily targets the quads
and to a lesser degree also targets the abs, calves, chest, forearms, glutes, hamstrings, hip flexors, lower back, middle back, shoulders and triceps.
Learning proper 180 burpee form is easy with the step by step
180 burpee instructions, 180 burpee tips,
and the instructional 180 burpee technique video on this page.
180 burpee is a exercise for
those with a intermediate level of physical fitness and exercise experience.
Watch the 180 burpee video, learn how to do the 180 burpee,
and then be sure and browse through the 180 burpee workouts on our
workout plans page!
Tips
- Try to land your jumps softly.
- Work on using your hips to drive your jumps.
- Try to keep your movements smooth and flowing together.
Variations
- 180 Bench Jump Burpee
- Rotating Burpee
- Grasshopper Burpee
Types
- Force Type: Push
- Mechanics Type: Compound
