Plank To Burpee Lateral Jump

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The Plank to burpee lateral jump workout is a bodyweight exercise that primarily engages the Quads, Abs, and Calves.

By using only bodyweight, this workout provides an effective way to target specific muscle groups without overstressing secondary muscles.

Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
Engage your core and lower yourself into a forearm plank by bending your elbows and resting your weight on your forearms.
Push back up into the high plank position, extending your arms fully.
Jump both feet forward towards your hands, landing in a low squat position.
From the low squat position, explode up into a jump, extending your arms overhead.
While in mid-air, perform a lateral jump, jumping to the side and landing softly on both feet.
Immediately jump back to the starting position, landing in a low squat.
Repeat the exercise for the desired number of repetitions.

Engage your quads by keeping your knees straight and your legs fully extended throughout the exercise.
Activate your abs by tightening your core and maintaining a straight line from your head to your heels.
To target your calves, push off the ground with the balls of your feet during the lateral jump.
Focus on proper form and technique rather than speed. Quality over quantity!
Challenge yourself by increasing the difficulty level. Try adding a push-up at the bottom of the plank or a tuck jump after the lateral jump.
Listen to your body and take breaks when needed. It’s important to avoid overexertion and prevent injuries.
Stay consistent with your training. Practice the plank to burpee lateral jump regularly to see improvements in your strength and endurance.