Burpee Two Star Jump
Full body blast! Squat, plank, push-up (optional), then explode into a jump with TWO star jumps. Repeat and feel the burn!
The Burpee Two Star Jump is a compound exercise that mainly works the quads and glutes & hips, with help from the core and back. No equipment needed: it uses just your bodyweight.
Burpee Two Star Jump Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Burpee Two Star Jump Variations and Alternatives
How to do the Burpee Two Star Jump
Starting Position:
Stand up straight with your feet shoulder-width apart and arms at 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:
Put your hands on the floor in front of you, shoulder-width apart.
Jump Back:
Jump your feet back so that you end up in a plank position. Ensure your body is in a straight line from your head to your heels.
Perform a Push-Up (Optional):
If you want to increase intensity, lower your body to the ground in a push-up and then press back up.
Jump Forward:
Jump your feet back towards your hands to return to the squat position.
Explosive Jump:
From the squat position, jump up explosively, reaching your arms overhead.
Two Star Jumps:
As you land from your jump, immediately jump again while spreading your legs and arms out to the sides like a star.
Land softly, then jump again to perform a second star jump.
Return to Start:
After the second star jump, land softly and return to the squat position to start the next repetition.
Repetition:
Continue performing the burpee followed by two star jumps for the desired number of repetitions.
Tips:
Keep your core engaged throughout the exercise for stability.
Make sure your landings are soft to reduce impact on your joints.
Start slowly to master the form before increasing speed or intensity.
Burpee Two Star Jump FAQs
What muscles does the Burpee Two Star Jump work?
The Burpee Two Star Jump mainly works the quads and glutes & hips, with help from the core and back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Burpee Two Star Jump?
None. The Burpee Two Star Jump is a bodyweight exercise, so you can do it anywhere.
Is the Burpee Two Star Jump a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Burpee Two Star Jump variations and alternatives?
Similar exercises include the Burpee, Burpee Long Push-Up Jump, Alternating Arm Burpee Leg Raise and Burpee Tuck Jump.
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