Full Body · Advanced

Burpee Long Jump with Push-up

Burpee with a controlled push-up followed by a two-foot broad jump for full-body conditioning and horizontal power.

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Exercise overview

Training details

Full BodyChestQuadricepsGlutesCore

Equipment

Bodyweight

Sets × reps

3 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

01Start standing with your feet shoulder-width apart.
02Drop into a squat position and place your hands on the ground.
03Jump your feet back into a plank position.
04Perform a push-up, then jump your feet back towards your hands.
05Explosively jump forward from the squat position, landing softly.
06Repeat for the prescribed repetitions.

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