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Backward Jump Burpee

Backward Jump Burpee

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Muscle Groups
  • Abs and Core
  • Chest
  • Hips & Buttocks
  • Legs
  • Metabolic conditioning.
  • Strengthening the whole body.
  • Developing explosive power in the legs.


The Backward Jump Burpee is perfect for improving performance in football, volleyball, and martial arts. The Backward Jump Burpee strengthens the whole body, while developing explosive power in the legs. Perform the Backward Jump Burpee with the Forward and Lateral-Jump Burpee for a terrific metabolic workout.


  • Place your hands on the ground.
  • Jump your feet into a plank position.
  • Jump your feet back in.
  • Jump as far backward as you can.
  • Repeat.


  • Poor posture.
  • Jumping too far and falling.
  • Not bringing your feet all the way back in before the jump.