Burpee Long Jump with Push-up
Expert Advice
Ensure proper landing mechanics after the long jump to avoid knee strain. Land softly with your knees slightly bent to absorb the impact.
How-to-do Steps
- Begin in a standing position.
- Drop into a squat and place your hands on the ground.
- Kick your feet back into a push-up position and perform a push-up.
- Quickly return your feet to the squat position.
- Explode up and forward into a long jump, covering as much distance as possible.
- Land softly and repeat for the desired number of repetitions.
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Muscles Worked
Burpee Long Jump with Push-up primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, Shoulders, Chest, Biceps, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads14%
Hamstrings14%
Calves14%
Glutes14%
Abs14%
Shoulders10%
Chest10%
Biceps10%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 8-10
Intermediate3 x 12-15
Advanced4 x 15-20
Frequently Asked Questions
What muscles does Burpee Long Jump with Push-up work?
Burpee Long Jump with Push-up primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, Shoulders, Chest, Biceps. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Burpee Long Jump with Push-up?
For beginners, start with 3 sets of 8-10. Intermediate lifters can do 3 sets of 12-15. Advanced athletes can push to 4 sets of 15-20. Adjust based on your goals and recovery capacity.
Is Burpee Long Jump with Push-up suitable for beginners?
Burpee Long Jump with Push-up is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
