Burpee Jump Box Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Body weight
- Body Part
- Plyometrics
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Hamstrings, Calves, Core, Gluteus Maximus
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 10
- Alternate Names
- Box Jump Burpee
How to: Burpee Jump Box
- Start in a standing position with feet shoulder-width apart.
- Drop into a squat and place your hands on the floor.
- Jump your feet back into a plank position.
- Perform a push-up (optional).
- Jump your feet back towards your hands.
- Explosively jump onto the box.
- Land softly, bending your knees to absorb the impact.
Common Mistakes
- Letting the knees cave in during the jump.
- Landing with straight legs instead of bending the knees.
- Rushing the movement without control.
Modifications
- Use a lower box or platform for jumps.
- Perform step-ups instead of jumps for a lower-impact variation.
Tips
- Keep your chest up and core engaged throughout the movement.
- Jump explosively from the ground to the box to maximize your power.
- Always ensure the box is steady and secure before performing the jump.
Burpee Jump Box Alternatives
Tags
plyometrics
strength
jumping
cardio
full body
high intensity