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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 place 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: Keeping your hands on the ground, reverse the leg drive motion to bring your feet back under you.
- Step 5: Stand up tall again.
- Step 6: Jump and tuck your knees in towards your chest, while bringing your hands together underneath your hamstrings.
- Step 7: Land as softly as you can. This completes one rep.
Details
cannonball 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
cannonball 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 cannonball burpee form is easy with the step by step
cannonball burpee instructions, cannonball burpee tips,
and the instructional cannonball burpee technique video on this page.
cannonball burpee is a exercise for
those with a intermediate level of physical fitness and exercise experience.
Watch the cannonball burpee video, learn how to do the cannonball burpee,
and then be sure and browse through the cannonball burpee workouts on our
workout plans page!
Tips
- Stand all the way up before starting the jump motion.
- Work on your hip hinge when it comes time to jump.
- A soft landing is easier on your joints, and can help you build some eccentric strength.
Variations
- Jump Burpee Push-up
- Divebomber Burpee
- Ninja Burpee
Types
- Force Type: Push
- Mechanics Type: Compound
