Jack Burpee with Push-up Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Body weight
- Body Part
- Cardio
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Deltoids, Triceps Brachii, Quadriceps
- Intensity
- high
- Category
- cardio
- Skill Level
- intermediate
- Estimated Calories
- 8.5
- Alternate Names
- Burpee with Push-up
Visualised Target Muscle Groups
Front
Back
How to: Jack Burpee with Push-up
- Start in a standing position.
- Bend your knees and place your hands on the ground.
- Jump your feet back into a plank position.
- Perform a push-up.
- Jump your feet back to your hands.
- Jump vertically into the air with your arms overhead.
Common Mistakes
- Not keeping the back straight during the push-up.
- Lifting the hips too high or too low during the burpee.
- Rushing through the movement without proper form.
Modifications
- Perform the push-up on your knees.
- Step instead of jumping back during the burpee.
Tips
- Engage your core throughout the movement.
- Land softly to avoid knee strain.
- Keep your elbows close to your body during the push-up.
Jack Burpee with Push-up Alternatives
Tags
cardio
burpee
strength
body weight
aerobic
full body
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