Generic selectors
Exact matches only
Search in title
Search in content
Post Type Selectors

Burpee Tuck Jump Push-up

Video coming soon...

Exercise Profile

Primary muscles:

Chest, Quads

Secondary muscles:

Glutes, Hamstrings, Lower Back, Triceps

Equipment:

Bodyweight

Difficulty:

Intermediate

Burpee Tuck Jump Push-up Overview

The Burpee tuck jump push-up workout is a high-intensity exercise that utilizes bodyweight to engage the chest and quads.

With each repetition, the bodyweight is used to perform a push-up, activating the chest muscles.

The tuck jump engages the quads, as the individual explosively jumps up, bringing the knees towards the chest.

While auxiliary muscles are involved, the primary focus of this workout is on the chest and quads.

Fast-track your fitness with free AI coaching!

Get started today

Burpee Tuck Jump Push-up 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 floor in front of you.
  3. Jump your feet back, extending your legs into a high plank position.
  4. Perform a push-up by bending your elbows and lowering your chest towards the floor.
  5. Push through your hands to extend your arms and return to the high plank position.
  6. Jump your feet forward, landing them outside of your hands.
  7. Explosively jump up, tucking your knees towards your chest and reaching your arms overhead.

Burpee Tuck Jump Push-up Tips

  1. Start by standing with your feet shoulder-width apart, engaging your core and keeping your chest lifted. This will help you maintain proper form throughout the exercise.
  2. Lower down into a squat position, ensuring that your knees are tracking over your toes and your weight is evenly distributed. This will activate your quads and prepare you for the explosive tuck jump.
  3. As you explode up from the squat, drive your knees towards your chest, engaging your lower abs and hip flexors. This powerful movement will not only work your quads but also provide an excellent cardiovascular challenge.
  4. Land softly on the balls of your feet, immediately transitioning into a push-up position. Keep your hands slightly wider than shoulder-width apart and your body in a straight line from head to toe. This will engage your chest muscles and ensure proper alignment.
  5. Lower your chest towards the ground, maintaining a controlled movement and engaging your chest muscles throughout the push-up. Exhale as you push back up to the starting position, focusing on the contraction in your chest. Remember to keep your core tight and your glutes engaged for stability.

Are you a trainer? Easily manage your clients with Virtuagym

Get free coaching app

Related Muscle exercises

id4086 thumb

Wheelbarrow

id4088 thumb

Wheelbarrow 2

id0157 thumb

Battle Rope Waves In And Out

Related Equipment exercises

id4086 thumb

Wheelbarrow

id4088 thumb

Wheelbarrow 2

ID1605 thumb

Warrior II Pose

Related Difficulty exercises

EB048 thumb

Exercise Ball Wrist Curl

id2841 thumb

Bosu Wood Chop

id0001 thumb

Pulley Wood Chop Horizontal

Empower your business with Virtuagym's
all-in-one fitness software

Boost your client experience and save valuable time with industry-leading tools for business management, coaching and engagement.

Learn more
logo dark

Creating a healthier and happier world through innovative technology.

Instagram Linkedin-in Youtube Facebook
© 2024 Virtuagym

Exercises

Resources

About