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exercises

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Broad-Jump Burpee

SWEAT sweat.com

How to: Broad-Jump Burpee

Primary Muscles Used:Upper Legs, Glutes, Gluteals, Quads, Hamstrings

Exercise Families:Squat, High Intensity, Squat, High Intensity

Trainer:Chontel Duncan

  1. Plant both feet on the floor slightly further than shoulder width apart. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains between 45 and 90 degrees of your hips. This is called squat position.
  2. Plant both feet on the floor slightly further than shoulder width apart. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains between 45 and 90 degrees of your hips. This is called squat position.
  3. Propel your body upwards and forwards into the air.
  4. Propel your body upwards and forwards into the air.
  5. Land back into squat position. When landing, ensure that you maintain ‘soft’ knees to prevent injury.
  6. Land back into squat position. When landing, ensure that you maintain ‘soft’ knees to prevent injury.
  7. Place your hands on the floor directly in front of your feet.
  8. Place your hands on the floor directly in front of your feet.
  9. Keeping your body weight on your hands, kick both of your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from head to toe.
  10. Keeping your body weight on your hands, kick both of your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from head to toe.
  11. Jump both of your feet in towards your hands, ensuring that your feet remain shoulder width apart. Push through your heels and extend your legs to return to a neutral standing position. Repeat for the specified number of repetitions.
  12. Jump both of your feet in towards your hands, ensuring that your feet remain shoulder width apart. Push through your heels and extend your legs to return to a neutral standing position. Repeat for the specified number of repetitions.

Alternative Exercises for No Equipment

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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