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Burpee Long Jump with Push-Up Alternative

12 substitute exercises that target the same muscles

1
Dumbbell Burpee demonstration

Dumbbell Burpee
2
Full Planche Push-Up demonstration

Full Planche Push-Up
3
Side Kick Burpee demonstration

Side Kick Burpee
4
Burpees demonstration

Burpees
5
3 Leg Chaturanga Pose demonstration

3 Leg Chaturanga Pose
6
Mountain Climber Lunge demonstration

Mountain Climber Lunge
7
Four Limbed Staff demonstration

Four Limbed Staff
8
Chaturanga Pose demonstration

Chaturanga Pose
9
Silent Burpee demonstration

Silent Burpee
10
Plank Push-Up Row demonstration

Plank Push-Up Row
11
Crab Pose demonstration

Crab Pose
12
Step Knee Thrust demonstration

Step Knee Thrust

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Burpee Long Jump with Push-Up trains

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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