Weighted Burpee Box Jump
Muscle Groups: Abs, Chest, Calves, Glutes, Hips, Quads
Weighted Burpee Box Jump focuses on Abs, Chest, Calves, Glutes, Hips, Quads, with Shoulders, Triceps, Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Burpee Box Jump with proper form and technique.
- 1
Stand facing a sturdy box, holding a dumbbell in each hand.
- 2
Squat down and place the dumbbells on the floor in front of your feet, shoulder-width apart.
- 3
Kick your feet back into a plank position, maintaining a straight line from head to heels.
- 4
Lower your chest towards the floor, then push back up to the plank position.
- 5
Jump your feet back towards your hands, landing in a squat position.
- 6
Stand up, picking up the dumbbells from the floor.
- 7
Place the dumbbells on the floor beside you, clearing the space in front of the box.
- 8
Swing your arms back and bend your knees, lowering into a quarter squat.
- 9
Explode upwards, driving through your feet to jump onto the box.
- 10
Land softly on the box with both feet, absorbing the impact by bending your knees.
- 11
Stand tall on the box, fully extending your hips and knees.
- 12
Step or jump back down to the starting position, facing the box.
Secondary Muscles
While Weighted Burpee Box Jump primarily targets Abs, Chest, Calves, Glutes, Hips, Quads , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Triceps, Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Burpee Box Jump, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Burpee Box Jump, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
