Burpee Long Jump with Push-up (male)

Burpee Long Jump with Push-up demonstration gif

Instructions:

  • 1Start in a standing position, and then drop into a squat
  • 2Place your hands on the ground in front of you and kick your feet back into a push-up position
  • 3Do a push-up before bringing your feet back under you in a squat
  • 4From the squat position, do a long jump forward
  • 5Turn around and repeat the process

Tips:

  • Maintain a good posture throughout the exercise
  • Ensure your push-up is full and controlled
  • When jumping forward, land on bent knees to absorb the impact
  • Keep a consistent and controlled rhythm throughout

Burpee Long Jump with Push-up: A Comprehensive Guide

The Burpee Long Jump with Push-up is an excellent full-body exercise that combines strength training, cardio, and explosive power, making it a favorite among fitness enthusiasts. This high-intensity movement is perfect for building endurance and enhancing athletic performance.

Benefits of the Burpee Long Jump with Push-up

Incorporating the Burpee Long Jump with Push-up into your workout routine offers numerous benefits, including:

  • Cardiovascular Health: This exercise elevates your heart rate, improving cardiovascular fitness.
  • Muscle Engagement: It targets multiple muscle groups, including your arms, chest, core, and legs.
  • Explosive Power: The jumping component helps develop power and agility, essential for various sports.
  • Flexibility: Regular practice enhances your overall flexibility and stability.

How to Perform the Burpee Long Jump with Push-up

To maximize the effectiveness of this exercise, follow these steps:

  1. Start in a standing position with your feet shoulder-width apart.
  2. Drop into a squat position and place your hands on the ground, ensuring they are shoulder-width apart.
  3. Kick your feet back into a plank position. Engage your core as you prepare for the push-up.
  4. Perform one push-up, making sure to keep your body straight.
  5. Jump your feet back toward your hands, returning to the squat position.
  6. From the squat position, explosively jump forward as far as possible, landing softly on your feet.
  7. Repeat the motion for the desired number of repetitions.

Tips for Success

  • Focus on Form: Ensure you maintain proper form throughout the exercise to prevent injury and maximize efficiency.
  • Modify if Needed: If you're new to this exercise or find it challenging, consider breaking it down. Start with standard burpees and gradually add the long jump and push-up.
  • Listen to Your Body: Rest sufficiently between sets and pay attention to any signs of fatigue.
  • Practice Consistently: To see improvement, integrate this exercise into your regular fitness routine.

The Burpee Long Jump with Push-up is a dynamic movement that can be tailored to suit all fitness levels. By incorporating this exercise into your workouts, you can enhance your overall fitness, boost your endurance, and develop explosive power. Start your journey to improved fitness now!

Burpee Long Jump with Push-up Muscles Worked

Arms

Back

Core

Legs