Tag Archives: quads

Burpee Jump Lunge

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HOME EXERCISE OF THE WEEK

The Burpee Jump Lunge is a very challenging full body exercise that is going to target your quadriceps, hamstrings, glutes, core, shoulders, and arms. The plyometric component is also going to work on your balance, coordination, your cardiovascular system and the fast-twitch muscle fibers that are responsible for big explosive movements. 

Let’s take a look at the key performance points of the Burpee Jump Lunge.

  • crouch down and place your hands on the floor as if you were going to do a pushup
  • jump your feet back until you are fully extended in a full plank position
  • from this full plank position, jump your feet back up and underneath you then jump straight up and bring your left leg forward and your right leg back so that you land from the jump in a lunge position
  • make sure both legs are at 90 degree angles at the bottom of the lunge and your weight is placed on your front heel
  • from here, jump straight up and switch your legs in the air so that your right leg is forward and your left leg is back
  • land from the jump in to a lunge position again and repeat the upward jump
  • now land from this jump with both feet together and immediately bring your hands down to the floor and repeat the burpee
  • repeat the entire sequence of moves for your desired amount of reps or time
  • always make sure to keep your abs engaged throughout the movement

So there you have the Burpee Jump Lunge. This is a great exercise to add in to a HIIT session or a full body routine. It won’t be easy but you will be burning a ton of calories while building muscular and cardiovascular strength and endurance. Get ready to sweat!

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

TRX Single Leg Burpee

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The Home Exercise of the Week series is back and new videos are coming! I found a few in my archive that I haven’t posted before so they will be up before the new ones and this week I have a challenging full body exercise to show you called the TRX Single Leg Burpee.
 
The TRX Single Leg Burpee will target a number of muscle groups including chest, shoulders, triceps, core, and the muscles of the legs. You can make this extra challenging by adding a pushup like I did on the third rep in the video.
 
Let’s take a look at the key performance points of the TRX Single Leg Burpee.
 
  • start in the pushup position with one foot in the handle of the TRX. The other foot remains elevated in the air
  • while keeping your abs tight, swing your free foot forward until it is on the ground underneath you
  • stand up from this position and jump as high as you can
  • after landing from the jump, put your hands back down on the ground in line with your chest and extend the free leg back until you are in the starting position
  • from here you can add a pushup to make it extra challenging and really work the chest, shoulders, and triceps. Make sure to keep your abs tight to keep your spine in a neutral position
  • perform your desired reps for that leg and then switch legs in the handle and repeat the same number of reps for that side

So there you have the TRX Single Leg Burpee. This is a very challenging but effective full body exercise. It will take some practice but once you get it down it is a great exercise to add to your full body routine to work multiple muscles and burn more calories!