Jack Burpee

Description

How to do Jack Burpee

1. 01
   Setup

   Begin standing tall with your feet together, chest up, and arms resting at your sides.

2. 02

   Perform a jumping jack by simultaneously jumping your feet out wider than shoulder-width and raising your arms overhead until they touch.

3. 03

   Immediately jump your feet back together, then hinge at your hips, squat down, and place your hands on the floor just outside your feet.

4. 04

   Quickly jump your feet back into a high plank position, ensuring your body forms a straight line from head to heels, then perform a push-up if desired.

5. 05

   Jump your feet forward again, landing them outside your hands in a deep squat position.

6. 06

   Explosively stand up, driving through your heels, and return to the starting standing position to complete one repetition.

Tips

• Maintain a strong core throughout the movement, especially during the plank and when jumping feet back and forth, to protect your lower back.
• Focus on soft landings for your feet to absorb impact and protect your joints, especially when jumping out and in for the jumping jack and when landing from the squat.
• Synchronize your breath: Inhale as you lower into the squat and plank, and exhale powerfully as you push up from the plank and jump back to standing.
• Adjust the intensity: For a lower impact version, step your feet out one at a time instead of jumping in the burpee portion, and reduce the height of your jumping jack.

Common mistakes

• Rounding the back during the plank or when placing hands on the floor compromises spinal integrity; keep your core engaged and back flat throughout.
• Allowing hips to sag in the plank position puts undue stress on the lower back; actively squeeze your glutes and brace your core to maintain a straight line.
• Not fully extending the body in the jumping jack or standing portion reduces the range of motion; ensure full extension of limbs and body in each phase for maximum benefit.