This is a strength training and cardiovascular exercise that targets the legs, chest and shoulders. No equipment is needed and can be done anywhere, at home or in a fitness facility. A bodyweight exercise that allows you to gain a relative amount of strength, it is a HIIT exercise that is often found in CrossFit WODs. Furthermore, it can also help to gain power and increase stamina.

Body Parts

  • Legs
  • Chest
  • Hamstrings
  • Gluteus maximus
  • Quadriceps Femoris
  • Pectoralis Major
  • Triceps Brachii
  • Anterior Deltoid
  • Transversus Abdominis
  • Hip Flexors


  • Place your hands on the ground, shoulder-width apart.
  • Keep your trunk straight.


  • Jump to a push-up position.
  • Lower your chest to the ground.
  • Bring your legs towards your hands while jumping.
  • Jump upwards while fully extending your hips and knees.
  • Place your hands upwards during the jump (some clap hands).


Keep an adequate lumbar curve. Keep your knees aligned with your toes. Keep your abs contracted. Look forwards when jumping.