Gymnastic Burpee

Introduction

Explosive combination of push-up, jump squat, forward roll and jump extension.

Anatomy and Muscles Worked

• Primary muscles: whole body, cardio, coordination

Step-by-Step Instructions

1. Push-up on floor.
2. Explosive jump squat.
3. Smooth forward roll.
4. Extension jump upward.
5. Chain fluidly.

Recommended Sets and Reps

• 3 sets of 8 to 10

Common Mistakes

• Sloppy technique: always prioritize movement quality.
• Progressing too fast without mastering form.

Safety

Master each component individually before chaining.

Variations

• Easier versions for beginners
• Advanced versions for progression

Target Audience

Practitioners of all levels with adapted progression.