Watch Rakul Preet Singh effortlessly perform burpee box jump-over exercise; why you should add it to your routine

Rakul Preet Singh showcased her impressive strength and agility by performing the burpee box jump-over, a challenging exercise that combines multiple fitness elements. In an Instagram post, the actor was seen performing the exercise with the help of her fitness trainer, who was impressed by how effortlessly she nailed the routine. 

“Aaj ka workout kiya kya? (Did you workout today?)” she captioned the post.

 

View this post on Instagram

 

A post shared by Rakul Singh (@rakulpreet)

Pawan Behal, fitness consultant, Shahkot, tells indianexpress.com, “The burpee box jump-over is a compound exercise that combines elements of a traditional burpee with a plyometric box jump, making it an excellent full-body workout that challenges both strength and cardiovascular fitness.”

How to do this exercise the correct way

These are the steps Behal says you should follow:

Burpee: The exercise begins with a classic burpee, which includes a squat, a plank, and a push-up. Start from a standing position, squat down, and place your hands on the ground. Kick your feet back into a plank position, perform a push-up, and then jump your feet back toward your hands to return to the squat position.

Box Jump: After completing the burpee, the next step involves a jump onto a box or platform. From the squat position, explode upward and forward onto a sturdy box. This jump requires both power from the legs and coordination to ensure a safe landing.

Jump-Over: Once on the box, the exercise continues by jumping down to the other side, landing softly to absorb the impact. The key here is to avoid jumping straight up and down. Instead, aim to move fluidly over the box, emphasising agility and lateral movement.

Repetition: The process is repeated for the desired number of repetitions or time duration, providing a continuous and intense workout.

Benefits of this exercise

Behal says, “The push-up phase of the burpee works the chest (pectorals), shoulders (deltoids), and triceps. This action helps build upper body strength and muscular endurance. Additionally, holding the plank position engages the core and stabiliser muscles of the shoulders.”

The core is heavily involved throughout the entire exercise, he continues. The plank and push-up require core stability, this makes the burpee box jump-over an effective exercise for strengthening the abdominals, obliques, and lower back muscles.

Behal adds, “The jumping and squatting components primarily target the lower body muscles, including the quadriceps, hamstrings, glutes, and calves. The explosive power needed for the box jump works on fast-twitch muscle fibres, enhancing lower body strength and power.”

Because the exercise involves continuous movement and multiple muscle groups, it also improves cardiovascular endurance, he says. Performing burpee box jump-overs in sets or for extended periods helps build overall muscular endurance, making it a beneficial exercise for both strength and cardio conditioning.

The jumping and squatting components primarily target the lower body muscles (Source: Freepik)

Proper technique and precautions

– Proper Box Height: Choose a box height that matches your fitness level and jumping ability. A box that is too high can increase the risk of falling or tripping, while a box that is too low might not provide enough challenge. 

– Maintain Good Form: Throughout the burpee and jump phases, maintaining good form is crucial. Keep the back straight during the plank and push-up to avoid lower back strain. When jumping onto the box, focus on landing softly with the knees slightly bent to absorb the impact and protect the joints.

– Controlled Movements: Avoid rushing through the exercise. Each part of the burpee box jump-over should be performed with control and precision. This reduces the risk of injury and ensures that the targeted muscles are being effectively engaged.

– Listen to Your Body: This exercise is highly demanding, and overdoing it can lead to overuse injuries or burnout. It is important to listen to your body and allow adequate rest between intense workout sessions.

– Warm-Up and Cool Down: Always include a proper warm-up before starting the exercise to prepare the muscles and joints for the workout ahead. Cooling down afterward with stretches can help prevent muscle soreness and promote recovery.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

Disclaimer: The copyright of this article belongs to the original author. Reposting this article is solely for the purpose of information dissemination and does not constitute any investment advice. If there is any infringement, please contact us immediately. We will make corrections or deletions as necessary. Thank you.