Burpee Box Jump

Body region

• Legs
• Chest
• Core
• Shoulders
• Arms
• Glutes

Muscles

Main

• Deltoid
• Pectoralis Major
• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Triceps

Helps

• Serratus Anterior
• Vastus Medialis
• Biceps Femoris
• Gastrocnemius
• Soleus

Holds

• Erector Spinae
• Rectus Abdominis
• Transversus Abdominis

Equipment

• Plyo Box

Technique

1. Stand facing a stable box about an arm and a half away.
2. Drop into a burpee: hands to the floor, feet back to a plank, chest to the floor and back up, then jump the feet in.
3. Swing the arms back and jump with both feet onto the box.
4. Land softly with bent knees and stand tall on top.
5. Step down one foot at a time and go into the next burpee.

Cues

• Stay controlled when tired; step instead of jumping if needed.
• Choose a lower box than for normal box jumps.
• Land fully on the box with both feet.

Common mistakes

• Using a box that is too high when tired.
• Jumping off the box and landing hard.
• Sagging the hips in the plank.
• Landing on the edge of the box.

Alternatives

• Burpee
• Box Jump
• Squat Thrust