About this exercise
A high-intensity plyometric exercise that combines a full burpee with two explosive star jumps (jumping jacks in mid-air) at the top of each rep. It trains full-body power, cardiovascular endurance, and coordination.
Burpee Two Star Jumps
Step by step instructions, muscle activation and variants for the Burpee Two Star Jumps.
HardGlutesQuadriceps
How to Perform
- Stand with feet shoulder-width apart and arms at your sides
- Drop into a squat, place your hands on the floor, and jump your feet back into a push-up position
- Perform one push-up, then jump your feet back toward your hands
- Explode upward off the ground and perform two consecutive star jumps, spreading your arms and legs wide in mid-air each time
- Land softly with knees slightly bent and immediately flow into the next rep
Muscle Activation
Primary
GlutesQuadriceps
Secondary
AbsHamstringsMiddle chest
About the Burpee Two Star Jumps
The Burpee Two Star Jumps is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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