Bosu Burpee Jumps

Beginner Level of Difficulty

The Bosu burpee jump is a great full body exercise. It targets the lower body, shoulders and mid-section and can be used as a warm-up exercise or part of a circuit.


Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Equipment Used

Picture of Bosu


The BOSU balance trainer stands for "Both Sides Utilized" and is most often used for balance training, various athletic drills and aerobic activities.

Exercise Instructions

bosu burpee jumps - step 1

Step 1

Stand in front of the Bosu with your feet shoulder width apart. Bend over and place both hands on the Bosu and jump out into a push-up position.

bosu burpee jumps - step 2

Step 2

Jump back up to the front of the Bosu and stand up.

bosu burpee jumps - step 3

Step 3

Jump up and off of the Bosu with both feet and repeat.