Burpee Box Jumps

Intermediate Level of Difficulty

The burpee box jump is a full body conditioning exercise. This exercise is suitable for intermediate to advanced fitness levels.

MUSCLES ENGAGED


Picture of Quadriceps

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

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 Plyometric Box

Plyometric Box

Plyometric Boxes increase athletic ability concerning quick movements and explosiveness. They come in a variety of different heights (12"-48") and are usually made of metal or wood.

Exercise Instructions


burpee box jumps - step 1

Step 1

Stand in front of the box with your feet about shoulder width apart.

burpee box jumps - step 2

Step 2

Perform a burpee and make sure that your chest and thighs make contact with the floor.

burpee box jumps - step 3

Step 3

Jump up on the box and fully extend your hips and knees at the top.