Jack Burpee

Setup

1. 01Stand tall with feet hip-width apart and arms at the sides.
2. 02Clear floor space in front for the plank position.
3. 03Brace the trunk and keep the spine neutral.
4. 04Decide the finishing move: a jumping jack at the top of each rep.

Execution

1. 01Squat down, place the hands on the floor, and jump the feet back to a plank.
2. 02In the plank, jack the feet out wide and back together.
3. 03Jump the feet forward outside the hands and stand up.
4. 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.