Jack Burpees

To do the Jack Burpee, start standing with your feet together. Then bend over and place your hands on the ground as you jump your feet back into a high plank position with your feet together.

From that high plank position with your feet together, jump your feet out wide. Do not let your butt go up in the air as you jump your feet out. Jump your feet back together then jump your feet into your hands and come up back up to standing.

As you lift your hands and come back to standing, perform either a basic Jumping Jack or a Plyo Jumping Jack. If you do the Plyo Jack, you will jump up off the ground as you spread your legs wide and swing your arms up to the side and overhead.

To regress the movement, step back into a plank position instead of jumping back. You can also step your feet out to the side and back in when doing the Plank Jack. And at the top, perform a Basic Jumping Jack or even no Jack at all.

The quicker you do the movement and the bigger and higher your Plyo Jack is at the top, the harder the move will be.

Pin It on Pinterest