The Burpee Tuck Jump is, as the name suggests, a combination of a burpee and a tuck jump. By adding a tuck jump to the burpee, which is already one of the most challenging bodyweight exercises, you create a demanding exercise that builds your coordination and conditioning.
Online Personal Training Video: Burpee Tuck Jump
How To Do It
1. From a standing position, squat down so that your arms are outside your legs and your hands are on the floor.
2. From this position, “shoot” your legs back, landing in the pushup position. Then…
3a. Perform a pushup. OR…
3b. Drop your knees to the floor and perform a pushup.
4. Reverse the motion and “pull” or “jump” your feet back to the starting squat position.
5. Stand and continue the upward motion by bending your knees and jumping, lifting your knees to your chest.
6. Land as softly as possible. That’s one rep. Continue the exercise by squatting down and beginning the next burpee.
Online Personal Trainer Tips
1. Burpee: Keep your hips up. Do not let them fall below the imaginary straight line drawn between your shoulders and ankles when in the pushup position. Letting your hips drop can put undue pressure on your lower back and lead to injury.
2. Burpee: Do not jump from a squatting position in which your back is hunched. To avoid injury, return your back to a neutral, vertical position before jumping.
3. Burpee: During the pushup, your hips, stomach and chest should touch the floor at approximately the same time.
4. Burpee: As with all exercises, master form before increasing the speed of the exercise.
5. Tuck Jump: Keep your abs tight and your back neutral. DO NOT hunch forward.
6. Tuck Jump: Look straight ahead.
7. Stop when you can no longer perform the exercise properly. Better to rest for a moment or two before continuing with proper form.
