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Jack Burpee
A burpee variation that adds a jumping-jack leg and arm action, raising the coordination demand and heart rate of the standard burpee.
CardioBodyweightSquat to plank cycle
GoLightWeight mediajack-burpee
Demonstration coming soon
Primary
QuadricepsCardiovascular system
Secondary
Pectoralis majorDeltoidsCoreCalves
Equipment
Bodyweight
Pattern
Squat to plank cycle
Setup
- 01Stand tall with feet hip-width apart and arms at the sides.
- 02Clear floor space in front for the plank position.
- 03Brace the trunk and keep the spine neutral.
- 04Decide the finishing move: a jumping jack at the top of each rep.
Execution
- 01Squat down, place the hands on the floor, and jump the feet back to a plank.
- 02In the plank, jack the feet out wide and back together.
- 03Jump the feet forward outside the hands and stand up.
- 04Finish the rep with a full jumping jack, arms overhead, then repeat.
Checkpoints
- -The plank stays rigid while the feet jack in and out.
- -Hands stay under the shoulders in the plank.
- -The jumping jack finishes with arms fully overhead.
- -Landings stay soft on the balls of the feet.
Common mistakes
- -Sagging the hips during the plank jack.
- -Skipping the overhead arm swing and shortening the jack.
- -Landing stiff-legged out of the top jump.
- -Rushing so fast the plank position collapses.
Programming notes
- -Use 3 to 5 sets of 5 to 10 reps in conditioning circuits.
- -Use 20 to 40 second work intervals with equal rest for metabolic sessions.
- -Regress to a standard burpee or step-back burpee when form degrades.
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