Technique
Start standing, then squat down and place hands on ground. Jump feet back into plank position, perform a push-up, jump feet forward to squat position, then explosively jump upward with arms overhead. Land softly and repeat.
A high-intensity full-body exercise that combines a squat, push-up, and jump to provide cardiovascular conditioning and total body strength development.
Start standing, then squat down and place hands on ground. Jump feet back into plank position, perform a push-up, jump feet forward to squat position, then explosively jump upward with arms overhead. Land softly and repeat.
Stand with feet shoulder-width apart, arms at your sides, and prepare to squat down to place hands on the ground.
Land softly from the jump, returning to the starting position with feet shoulder-width apart and arms at your sides.
Squat down, jump back to plank, perform push-up, jump forward, explode upward
Poor push-up form, landing too hard, incomplete movements, poor coordination, overtraining
Add pull-up, increase speed, perform variations, add weight vest, incorporate different movements.
Remove push-up, perform step-back instead of jump, reduce speed, focus on form, perform partial movements.
Ensure proper warm-up before high-intensity training. Stop if you experience pain in joints or excessive fatigue. Land softly to reduce impact. Progress gradually to avoid overtraining.