The burpee tuck jump is an explosive version of the burpee exercise that adds a tuck jump to the top of each rep. It can be performed for time or reps in any fat-loss or athleticism-focused circuit or workout.
Builds muscular endurance and strength in the lower and upper body
Requires core and lower-back strength to keep a neutral spine on the push-up and tuck jump
Improves explosiveness and power
Cardiovascular challenge that also builds endurance, balance, and coordination
Begin standing with your feet hip-width apart. This will be your starting position.
Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent. From this position, press up like you're doing a push-up, extending your arms and bringing your hips off the ground.
Jump your feet under your hips into a squat position, then immediately explode upward, driving your knees towards your chest.
Jump as high as you can, raising your knees up, and then ensure a good landing by extending your legs and absorbing the impact by bending your knees.