Burpee Jack
A full body blast! Combines the power of a burpee with a jumping jack for a cardio & strength challenge.
The Burpee Jack is a compound exercise that mainly works the chest and quads, with help from the core and back. No equipment needed: it uses just your bodyweight.
Burpee Jack Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Quads (quadriceps femoris)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Burpee Jack Variations and Alternatives
How to do the Burpee Jack
Start in a standing position with your feet shoulder-width apart.
Begin the movement by bending your knees and placing your hands on the ground as you transition into a squatting position.
Kick your feet back so that you are in a plank position, keeping your arms straight and your body in a straight line from head to heels.
Perform a push-up by bending your elbows and lowering your chest to the ground, then push back up to the plank position.
From the plank position, jump your feet back towards your hands to return to the squatting position.
Immediately jump up vertically while extending your arms and legs out to the sides into a "jumping jack" motion.
Land softly with your knees slightly bent to complete one repetition.
Repeat the sequence for the desired number of repetitions or time period.
Keep your core engaged throughout the exercise and maintain a smooth and controlled motion. Make sure to breathe steadily, inhaling during the easier parts of the movement and exhaling during the more intense parts, such as the push-up and the jumping jack.
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Burpee Jack FAQs
What muscles does the Burpee Jack work?
The Burpee Jack mainly works the chest and quads, with help from the core and back. The main muscles are the pectoralis major and quadriceps femoris.
What equipment do you need for the Burpee Jack?
None. The Burpee Jack is a bodyweight exercise, so you can do it anywhere.
Is the Burpee Jack 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 Jack go on?
It belongs on push day in a push/pull/legs routine.
What are some Burpee Jack variations and alternatives?
Similar exercises include the Bodyweight Thruster, Burpee, Burpee Long Push-Up Jump and Side Burpee Tap Step Jack.
Training calculators
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