How to do the Burpee Broad Jump
Do a burpee: squat, hands down, jump back to a push-up position and bring your feet back in.
From the squat, swing your arms and jump forward as far as you can.
Land softly with your knees bent.
Go straight into the next burpee from where you landed.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
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