Animated GIF · Available via API
gif_boxJack Burpee
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
Body WeightCategory
cardio
Mechanic
compound
Cal/min
9.8
Force
push
Jack Burpee is a intermediate multi-joint compound pushing exercise targeting the Cardiovascular System in the Cardio region. Performed using bodyweight, it falls under the cardio category. Secondary muscles engaged include Quadriceps and Hamstrings.
list_alt Step-by-Step Instructions
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.
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