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All exercises

Jack burpee

Advanced

Jack burpee is a isolation bodyweight exercise for the full body, also working the quads, hamstrings, calves, front delts, triceps, and abs.

What it works

Primary muscle

Full body

Also works

QuadsHamstringsCalvesFront deltsTricepsAbs

Equipment
Bodyweight
Movement
Conditioning
Type
Isolation
Logged as
Time
Suggested rest
1 min

How to do it

  1. 1Start in a standing position with your feet shoulder-width apart.
  2. 2Lower your body into a squat position, placing your hands on the ground in front of you.
  3. 3Kick your feet back, landing in a push-up position.
  4. 4Perform a push-up, lowering your chest to the ground and then pushing back up.
  5. 5Jump your feet forward, landing in a squat position.
  6. 6Jump up explosively, reaching your arms overhead.
  7. 7Land softly and immediately lower back into the squat position to begin the next repetition.

What to do instead

  • Dumbbell burpeeDumbbell
  • BurpeeBodyweight

Easier variations

  • BurpeeBodyweight

Harder variations

  • Dumbbell burpeeDumbbell
Logged today · 1 min restJack burpee

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