Burpee Box Jump

1. Start in a standing position facing the box with feet hip-width apart and arms relaxed at your sides, maintaining a neutral spine.
2. Bend at the knees and hips to place your hands flat on the floor shoulder-width apart, keeping your weight evenly distributed between your hands and the balls of your feet.
3. Kick your feet back into a plank position with your body forming a straight line from head to heels, engaging your core and keeping your shoulders stacked over your wrists.
4. Lower your chest to the floor in a controlled push-up, inhaling as you descend while maintaining a rigid torso and preventing your hips from sagging.
5. Push through your palms to raise your body back to the plank position, exhaling forcefully as you press up.
6. Jump your feet forward to land just behind your hands, landing softly with your knees bent and weight in your heels.
7. From the crouched position, immediately extend your hips and knees while swinging your arms upward to generate momentum, exhaling powerfully as you jump onto the box.
8. Land softly on the box with both feet completely on the surface, knees slightly bent to absorb impact, then step or jump back down to your starting position.

Important information

• Scale the exercise by adjusting box height based on your jumping ability—beginners should start with a lower box (12-18 inches).
• Keep your core engaged throughout the entire movement to protect your lower back, especially during the plank and push-up portions.
• Always land softly with your knees tracking in line with your toes to prevent knee strain.
• Maintain a consistent breathing pattern—exhale during exertion (jumping, pushing up) and inhale during eccentric phases (lowering down).