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Burpee Push-up Jump Over

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Exercise Profile

Primary muscles:

Chest, Quads

Secondary muscles:

Triceps, Glutes, Hamstrings, Lower Back

Equipment:

Bodyweight

Difficulty:

Beginner

Burpee Push-up Jump Over Overview

The Burpee push-up jump over workout is a bodyweight exercise that primarily engages the chest and quads.

By combining a push-up, squat, and jump, this workout utilizes the body’s own weight for resistance.

While other muscles such as the shoulders, triceps, and glutes are also involved, they play a secondary role.

This high-intensity exercise improves strength, endurance, and cardiovascular fitness, making it a great full-body workout.

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Burpee Push-up Jump Over Instructions

  1. Start in a standing position with your feet shoulder-width apart.
  2. Bend your knees and lower your body into a squat, placing your hands on the floor in front of you.
  3. Kick your feet back, extending your legs behind you into a push-up position.
  4. Perform a push-up by bending your elbows and lowering your chest towards the floor.
  5. Push yourself back up to the starting push-up position.
  6. Jump your feet forward, landing them outside of your hands.
  7. Explosively jump up, reaching your arms overhead and propelling your body off the ground.

Burpee Push-up Jump Over Tips

  1. Engage your chest muscles by keeping your hands slightly wider than shoulder-width apart on the ground. This wider hand placement will allow for a greater range of motion and a deeper push-up, activating your chest muscles more effectively.
  2. Focus on driving through your quads as you explode off the ground during the jump over. Imagine pushing the floor away from you with your feet, using the power of your leg muscles to propel yourself upwards. This will not only strengthen your quads but also add an explosive element to your burpee.
  3. Maintain a strong core throughout the exercise by bracing your abs and keeping your back straight. This will not only protect your lower back but also help you generate more power in your push-up and jump. Imagine your core as a stable pillar supporting your entire body during the movement.
  4. Land softly and quietly after each jump over by bending your knees and absorbing the impact with your leg muscles. This controlled landing will not only reduce the risk of injury but also engage your quads even more, as they work to stabilize your body upon landing.
  5. Challenge yourself by gradually increasing the speed and intensity of your burpee push-up jump overs. As you become more proficient, aim to perform the exercise with fluidity and explosiveness, maximizing the engagement of your chest and quads. Remember, progress takes time, so

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