Jack Burpee

Description

How to Do Jack Burpee

1. 1
   Setup

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

2. 2

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

3. 3

   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. 4

   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. 5

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

6. 6

   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.