Bodyweight
Astride Jumps (Male)
Cardiovascular · Cardio
Intermediate110
Demonstration
IntermediateCompoundDumbbell
Dumbbell Burpee
Cardiovascular · Cardio
1
sets
10–20 min
reps
1m
Rest time
~110
Calories / set
Instructions
- 1
Start in a standing position with your feet shoulder-width apart and a dumbbell in each hand.
- 2
Lower your body into a squat position, placing the dumbbells on the ground in front of you.
- 3
Kick your feet back into a push-up position, keeping your body in a straight line.
- 4
Perform a push-up, bending your elbows and lowering your chest towards the ground.
- 5
Jump your feet back towards your hands, landing in a squat position.
- 6
Stand up explosively, lifting the dumbbells off the ground and bringing them to your shoulders.
- 7
Press the dumbbells overhead, fully extending your arms.
- 8
Lower the dumbbells back to your shoulders and repeat the entire sequence for the desired number of repetitions.
Muscles worked
Primary
Cardiovascular
quadriceps
Secondary
quadricepshamstringscalvesshoulderstricepscore
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
Bodyweight
Back And Forth Step
Cardiovascular · Cardio
Intermediate110
Bodyweight
Bear Crawl
Cardiovascular · Cardio
Intermediate110
Bodyweight
Burpee
Cardiovascular · Cardio
Intermediate110
Machine
Cycle Cross Trainer
Cardiovascular · Cardio
Intermediate110
Bodyweight
Half Knee Bends (Male)
Cardiovascular · Cardio
Intermediate110
Bodyweight
High Knee Against Wall
Cardiovascular · Cardio
Beginner110
Bodyweight
Jack Burpee
Cardiovascular · Cardio
Intermediate110
Alternatives
Bodyweight
Astride Jumps (Male)
Cardiovascular · Cardio
Intermediate110
Bodyweight
Back And Forth Step
Cardiovascular · Cardio
Intermediate110
Bodyweight
Bear Crawl
Cardiovascular · Cardio
Intermediate110
Bodyweight
Burpee
Cardiovascular · Cardio
Intermediate110
Machine
Cycle Cross Trainer
Cardiovascular · Cardio
Intermediate110
Bodyweight
Half Knee Bends (Male)
Cardiovascular · Cardio
Intermediate110