Vidéos
Instructions
- Stand facing the plyobox with feet shoulder-width apart.
- Drop into a burpee by placing your hands on the floor and kicking your feet back into a push-up position.
- Perform a push-up, then jump your feet forward toward your hands.
- Explode upward and jump onto the plyobox.
- Land softly on top of the box, then immediately jump or step down on the opposite side.
- Repeat the movement from the new side.
Technical Tips
- Engage your core throughout the movement to maintain stability.
- Land softly on the box to reduce impact on your joints.
- Keep your chest up and back flat during the burpee phase.
- Use your arms to generate momentum during the jump.
Breathing Tips
- Inhale before initiating the burpee.
- Exhale as you perform the push-up and jump up.
- Inhale upon landing on the box.
- Exhale as you step or jump down and prepare for the next rep.
Restrictions médicales
- Avoid if you have knee injuries or instability.
- Not recommended for individuals with lower back pain.
- Shoulder injuries may be aggravated during the burpee phase.
- Consult a physician if you have cardiovascular conditions.
The Burpee Box Jump Over is a full-body plyometric exercise designed to build explosive power, enhance cardiovascular endurance, and improve coordination. This advanced-level movement combines the metabolic challenge of a burpee with the explosive leg power of a box jump, resulting in a high-intensity workout that engages multiple muscle groups simultaneously. Ideal for athletes and fitness enthusiasts aiming to boost performance, this compound movement burns calories efficiently while developing lower body strength, core stability, and agility. The Burpee Box Jump Over is commonly used in CrossFit, HIIT, and functional training routines to improve overall athleticism and endurance. Performing this exercise with proper form ensures maximum benefit while minimizing the risk of injury, making it a powerful addition to any high-intensity training plan.
What muscles do Burpee Box Jump Overs work?
Burpee Box Jump Overs primarily target the quadriceps, glutes, hamstrings, and calves, while also engaging the core, shoulders, and back as secondary muscles for stabilization and explosive movement.
Is the Burpee Box Jump Over good for weight loss?
Yes, Burpee Box Jump Overs are excellent for weight loss due to their high-intensity nature, which significantly elevates heart rate and increases calorie burn both during and after the workout.
How high should the box be for Burpee Box Jump Overs?
A typical box height ranges from 20 to 30 inches, depending on your fitness level and experience. Beginners should start lower to focus on proper form before increasing the height.
Can I do Burpee Box Jump Overs without jumping down?
Yes, you can step down from the box instead of jumping to reduce joint impact, especially if you're a beginner or managing injury recovery.
Are Burpee Box Jump Overs suitable for beginners?
Burpee Box Jump Overs are considered advanced, but beginners can modify the movement by using a lower box, stepping up instead of jumping, or removing the push-up from the burpee.