cardiovascular systembody weight
jack burpee
jack burpee is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Start in a standing position with your feet shoulder-width apart.
Step 2. Lower your body into a squat position, placing your hands on the ground in front of you.
Step 3. Kick your feet back, landing in a push-up position.
Step 4. Perform a push-up, lowering your chest to the ground and then pushing back up.
Step 5. Jump your feet forward, landing in a squat position.
Step 6. Jump up explosively, reaching your arms overhead.
Muscles & body parts
Primary muscles
cardiovascular system
Secondary muscles
quadricepshamstringscalvesshoulderstricepscore
Primary body parts
cardio
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
Log workouts & get AI plans in the app
Record sets, weight, and reps precisely; get AI-generated weekly or single-session plans for muscle, fat loss, or strength. Quick templates or custom. Download Delibra to get started.