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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: Once your legs have been extended out straight, spread them wide and then pull them back in.
- Step 5: Keeping your hands on the ground, reverse the leg drive motion to bring your feet back under you.
- Step 6: Jump hop, clapping your hands above your head.
Details
burpee jack 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
burpee jack 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 burpee jack form is easy with the step by step
burpee jack instructions, burpee jack tips,
and the instructional burpee jack technique video on this page.
burpee jack is a exercise for
those with a intermediate level of physical fitness and exercise experience.
Watch the burpee jack video, learn how to do the burpee jack,
and then be sure and browse through the burpee jack workouts on our
workout plans page!
Tips
- Keep your core tight throughout the movements.
- Try to keep your movements smooth and flowing together.
- Squeeze your glutes to help keep your spine in a neutral position.
Variations
- Spread Eagle Push Up Burpee
- Flying Squirrel Burpee
- Star Jump Burpee
Types
- Force Type: Push
- Mechanics Type: Compound
