Burpee Long Jump with Push-Up
Gym Exercise Card
Equipment
The Burpee Long Jump with Push-Up combines cardiovascular and strength training by incorporating a long jump and push-up into the traditional burpee. This exercise enhances explosive power, full-body strength, and agility, making it an effective high-intensity workout.
How to do it
- Start in a deep squat position with your hands on the ground.
- Kick your feet back into a plank position and perform a push-up.
- Jump your feet forward to return to the squat position.
- Explode forward into a long jump, landing softly.
- Repeat the sequence, maintaining control throughout.
Muscles worked
Primary Gluteus Maximus Pectoralis Major Sternal Head Quadriceps Rectus Abdominis Triceps Brachii
Secondary Deltoid Anterior Erector Spinae Gastrocnemius Hamstrings Latissimus Dorsi Obliques
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