Burpee Box Jump
- Primary muscles
- Quads, Glutes, Chest
- Secondary muscles
- Triceps, Hamstrings, Calves
- Equipment
- Body weight
- Movement pattern
- None
Steps
- 1 Stand facing a box with your feet shoulder-width apart.
- 2 Squat down and place your hands on the floor in front of you, shoulder-width apart.
- 3 Kick your feet back behind you into a plank position, keeping your body in a straight line.
- 4 Perform a push-up by lowering your chest towards the floor, then pushing back up to the plank position.
- 5 Jump your feet forward towards your hands, returning to a squat position.
- 6 Explosively jump up, landing softly with both feet on top of the box.
- 7 Stand tall on the box, fully extending your hips and knees.
- 8 Step or jump back down to the starting position on the floor to complete one repetition.
