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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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Burpee Long Jump with Push-up demonstration

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

  1. 01Start standing with your feet shoulder-width apart.
  2. 02Drop into a squat position and place your hands on the ground.
  3. 03Jump your feet back into a plank position.
  4. 04Perform a push-up, then jump your feet back towards your hands.
  5. 05Explosively jump forward from the squat position, landing softly.
  6. 06Repeat for the prescribed repetitions.

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Variations

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