Burpee DB Jump-Over
- Duration: 00:00:16
Body Part: Quadriceps, Gluteus, Calves, Core, Deltoids, Trapezius, Pectorals, Triceps
Equipment: Single DB or Something of a Similar Size to Jump Over
Difficulty: Intermediate
1. Start in a Standing Position: Begin with your feet shoulder-width apart and your arms at your sides.
2. Squat Down: Bend your knees and lower your body into a squat position. Place your hands on the floor directly in front of you.
3. Kick Back into Plank: In a swift motion, kick your feet back so that you're in a plank position, keeping your body straight and engaging your core.
4. Perform a Worm Push-Up: Lower your chest to perform a worm push-up by bending your elbows and lowering yourself to the floor, hips to chest and then push yourself back to the plank position.
5. Jump Feet Back to Squat: Jump your feet back toward your hands to return to the squat position.
6. Explosive Jump Up and to the side, over the DB: Explosively jump into the air and sideways clearing the DB.
7. Land and Repeat: Land softly and immediately go into the next repetition.
Equipment: Single DB or Something of a Similar Size to Jump Over
Difficulty: Intermediate
1. Start in a Standing Position: Begin with your feet shoulder-width apart and your arms at your sides.
2. Squat Down: Bend your knees and lower your body into a squat position. Place your hands on the floor directly in front of you.
3. Kick Back into Plank: In a swift motion, kick your feet back so that you're in a plank position, keeping your body straight and engaging your core.
4. Perform a Worm Push-Up: Lower your chest to perform a worm push-up by bending your elbows and lowering yourself to the floor, hips to chest and then push yourself back to the plank position.
5. Jump Feet Back to Squat: Jump your feet back toward your hands to return to the squat position.
6. Explosive Jump Up and to the side, over the DB: Explosively jump into the air and sideways clearing the DB.
7. Land and Repeat: Land softly and immediately go into the next repetition.
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