Spiderman Burpee

Pro Tip

The higher you jump, the more effective the movement will be.

How To

Stand upright with your feet shoulder-width apart and arms extended by your sides.
Inhale and squat down while leaning forward with a straight torso, keeping your back flat.
Continue until you can place your hands on the ground in front of you shoulder-width apart and at the level of your shoulders.
Exhale and keep your hands on the ground while you kick off with your legs, extending them behind you to enter a push up position.
Inhale then exhale, raising one leg out to the side, rotating and bending it while lowering your torso down simultaneously.
Inhale then bring the leg back while straightening your arms and pushing up before doing the same with your other leg.
Exhale then jump forward, catching yourself in a squatting position with your hands on the ground.
Stand upright to jump and then catch yourself, returning to the starting position.

Primary Muscle Groups

Glutes

Muscles of your butt.

Outer Thigh

Muscles spanning your outer thigh.

Upper Chest

Smallest portion of your chest, spanning from your clavicle to your shoulder. It takes up a very small area of your chest and is multiple times smaller than your sternal head.

Secondary Muscle Groups

Calves

A group of muscles on the back of your lower leg that spans from your heel to your knee.

Front Shoulder

Front portion of your shoulder.

Hamstrings

Muscles spanning the back of your thigh.

Inner Thigh

Muscles spanning your inner thigh.

Lower Abs

Lower abdomen, from just above your belly button to your pubis. The lower half of the six pack abs.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.

Lower Chest

Largest portion of your chest, spanning from your sternum to your shoulder. It takes up a majority of your chest and is multiple times larger than your clavicular head.