Burpee Long Push-Up Jump
Unleash explosive power! A full-body burner combining burpees, push-ups, and a long jump. Builds strength, cardio, and agility.
The Burpee Long Push-Up Jump is a compound exercise that mainly works the chest, quads and core, with help from the triceps. No equipment needed: it uses just your bodyweight.
Burpee Long Push-Up Jump Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Quads (quadriceps femoris); Abdominals (rectus abdominis)
Secondary
Triceps (triceps brachii)
Burpee Long Push-Up Jump Variations and Alternatives
How to do the Burpee Long Push-Up Jump
Starting Position:
Stand upright with your feet shoulder-width apart and arms relaxed by your sides.
Squat Down:
Bend your knees and lower your body into a squat position. Keep your back straight and your chest up.
Place Hands on the Ground:
Position your hands on the floor in front of you, just inside your feet. Your fingers should point forward.
Kick Back to Plank:
Jump your feet back so that you are in a plank position. Ensure your body forms a straight line from your head to your heels. Engage your core to maintain stability.
Push-Up:
Perform a push-up by lowering your chest to the ground, then pressing back up to the plank position. Keep your elbows close to your body.
Jump Feet Forward:
Jump your feet forward back to the squat position with your hands still on the ground.
Jump Forward:
From the squat position, leap forward as far as you can, landing softly with slightly bent knees. This is your long jump.
Repeat:
Immediately drop back into the squat position to begin the next repetition.
Tips:
Ensure you maintain good form throughout to prevent injury.
Start slowly, focusing on your technique before increasing speed or distance.
If you’re new to exercise, you can modify the push-up by doing it on your knees.
Burpee Long Push-Up Jump FAQs
What muscles does the Burpee Long Push-Up Jump work?
The Burpee Long Push-Up Jump mainly works the chest, quads and core, with help from the triceps. The main muscles are the pectoralis major, quadriceps femoris and rectus abdominis.
What equipment do you need for the Burpee Long Push-Up Jump?
None. The Burpee Long Push-Up Jump is a bodyweight exercise, so you can do it anywhere.
Is the Burpee Long Push-Up Jump a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Burpee Long Push-Up Jump go on?
It belongs on push day in a push/pull/legs routine.
What are some Burpee Long Push-Up Jump variations and alternatives?
Similar exercises include the Broad Long Jump, Burpee, Alternating Arm Burpee Leg Raise and Burpee Push-Up.
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