4-Count Burpee
Jumps vertically without a push-up.
- Level
- Intermediate
- Movement
- Burpee · Standing
- Tracks
- Reps only
Works
Full Body Quadriceps Glutes Chest Triceps Shoulders Abdominals Hamstrings Calves Lats Obliques Back
How to do it
- Stand with feet hip-width apart and arms at your sides.
- Squat down and place both hands firmly on the floor.
- Jump both feet back simultaneously to land in a high plank.
- Immediately jump your feet forward to return to the low squat.
- Explode upward into a vertical jump before landing softly.
Common mistakes
- Sagging hips during the plank phase.
- Landing with stiff legs or flat feet.
- Failing to fully extend hips at the top of the jump.
- Placing hands too wide instead of under the shoulders.
Safety
Avoid this movement if you have acute wrist or lower back issues.
Tips
- Keep your core braced tight throughout the entire sequence.
- Land quietly on the balls of your feet to absorb impact.
- Maintain a flat back when your hands hit the ground.
Details
- Base movement
- Burpee
- Arms
- Both
- Legs
- Both
- Body position
- Standing
