Burpee Broad Jump

How to do it

Perform a full burpee with the chest to the floor, then instead of jumping straight up, jump as far forward as you can and land on two soft bent legs before dropping into the next rep.

Muscles worked

Primary: full · Also works: quads, glutes, core, chest

Equipment

No equipment

Common mistakes

• Letting the hips sag as the chest hits the floor instead of keeping a rigid plank
• Jumping forward further than you can land under control
• Standing up straight before the jump, which wastes the stretch and slows the sequence

Variations

• Step back and step in with a forward jump only
• Burpee with a vertical jump if space is limited
• Burpee broad jump for 20 metres out and back

Can't do this one? Swap it for

• Burpee
• Half Burpee
• Broad Jump
• Squat Thrust

Take care: ABROFIT automatically removes this movement for anyone who has flagged a knee or ankle or wrist problem. If that's you, use one of the swaps above and speak to a physio before loading it.

Related exercises

• Burpeefull
• Jumping Jackfull
• Sun Salutation (Surya Namaskar)full
• World's Greatest Stretchfull
• Shadow Boxing — Combinationsfull
• Heavy Bag Roundsfull