Burpee Long Jump with Push-up
The Burpee Long Jump with Push-up combines strength and explosive power. You perform a burpee followed by a long jump, incorporating a push-up for added intensity.
- Start in a standing position.
- Drop into a squat and place your hands on the ground.
- Kick your feet back into a plank position and perform a push-up.
- Jump your feet back towards your hands.
- Explosively jump forward as far as you can.
- Land softly and repeat.
How to perform the Burpee Long Jump with Push-up
- Set up. Set up in a stable, balanced starting position appropriate for the Burpee Long Jump with Push-up using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your primary working muscles.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your working muscles rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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