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Running Burpee Pushup

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Exercise Profile

Primary muscles:

Chest, Quads

Secondary muscles:

Triceps, Glutes, Hamstrings, Lower Back

Equipment:

Bodyweight

Difficulty:

Advanced

Running Burpee Pushup Overview

The Running burpee pushup workout is a bodyweight exercise that primarily engages the Chest and Quads.

It also activates secondary muscles like the Shoulders, Triceps, and Core for a full-body workout.

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Running Burpee Pushup Instructions

  1. Start in a standing position with your feet hip-width apart.
  2. Bend your knees and lower your body into a squat position, placing your hands on the ground in front of you.
  3. Jump your feet back into a plank position, keeping your body in a straight line from head to toe.
  4. Perform a pushup by bending your elbows and lowering your chest towards the ground, then push back up to the plank position.
  5. Jump your feet forward between your hands, returning to the squat position.
  6. Jump explosively into the air, reaching your arms overhead.
  7. Land softly and immediately repeat the exercise for the desired number of repetitions.

Running Burpee Pushup Tips

  1. Start with a proper warm-up to prepare your muscles and joints for the intensity of the running burpee pushup.
  2. Engage your chest by focusing on a controlled and explosive pushup movement during each repetition.
  3. To target your quads, ensure you drive your knees up towards your chest as you jump forward during the running portion.
  4. Maintain a strong core throughout the exercise by tightening your abs and keeping your back straight.
  5. Land softly on the balls of your feet to minimize impact and reduce strain on your joints.
  6. Remember to breathe properly by inhaling during the pushup and exhaling as you jump forward.
  7. Gradually increase the speed and intensity of your running burpee pushups as your strength and endurance improve.

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