jack burpee

Primary target: Cardio
Equipment: Body Weight
Body part: Cardio
Secondary muscles: Quadriceps

Secondary muscles

QuadricepsHamstringsCalvesShouldersTricepsCore

Step by step

1
Start in a standing position with your feet shoulder-width apart.
2
Lower your body into a squat position, placing your hands on the ground in front of you.
3
Kick your feet back, landing in a push-up position.
4
Perform a push-up, lowering your chest to the ground and then pushing back up.
5
Jump your feet forward, landing in a squat position.
6
Jump up explosively, reaching your arms overhead.
7
Land softly and immediately lower back into the squat position to begin the next repetition.

How to perform

Start in a standing position with your feet shoulder-width apart. Lower your body into a squat position, placing your hands on the ground in front of you. Kick your feet back, landing in a push-up position. Perform a push-up, lowering your chest to the ground and then pushing back up. Jump your feet forward, landing in a squat position. Jump up explosively, reaching your arms overhead. Land softly and immediately lower back into the squat position to begin the next repetition.