Burpee Broad Jump
The Burpee Broad Jump is a high-intensity, full-body conditioning exercise that combines a standard push-up with an explosive horizontal jump. This plyometric movement builds cardiovascular endurance, upper body strength, and lower body power in a single fluid sequence.
Since this is a high-impact plyometric movement, the AI coach analyzes your HRV and sleep data to determine if your central nervous system is recovered enough for explosive training. If your rep speed slows significantly or perceived exertion spikes, the app adjusts volume in real-time to prevent fatigue-induced form breakdown. Additionally, if you have a history of knee or lower back sensitivity, the system can automatically substitute lower-impact power variations.
Form Cues
- Drop into a plank and touch your chest to the floor
- Snap your feet forward toward your hands quickly
- Swing your arms back to generate momentum
- Explode forward powerfully through your hips
- Land softly with knees bent to absorb impact
- Don't let your hips sag during the push-up
- Don't land with stiff, straight legs
- Don't round your back when jumping feet forward
- Don't let your knees cave inward upon landing
Common Mistakes
- Landing flat-footed or heavily
- Skipping the full push-up range of motion
- Arching the lower back during the plank
- Forgetting to use arm swing for power
- Landing with insufficient knee bend
Muscles Worked
This compound movement primarily builds explosive power in the quadriceps and glutes through the jumping phase, while the burpee component heavily engages the chest, anterior deltoids, and triceps. The core remains active throughout the entire sequence to stabilize the spine during the rapid transition from horizontal plank to vertical explosion.
Primary
Secondary
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