Rakul Preet Singh demonstrated her impressive strength and agility by performing the burpee box jump-over exercise, a demanding workout that blends several fitness elements. In an Instagram post, the actor, guided by her fitness trainer, showcased her skill and ease in executing the routine, prompting admiration from her trainer.

She captioned the post, “Aaj ka workout kiya kya? (Did you work out today?)”

According to Pawan Behal, a fitness consultant from Shahkot, the burpee box jump-over is a compound exercise combining a traditional burpee with a plyometric box jump, offering a comprehensive full-body workout that challenges both strength and cardiovascular fitness.

How to Perform the Burpee Box Jump-Over

1. Burpee: Start with a standard burpee. From a standing position, squat down and place your hands on the ground. Kick your feet back into a plank, perform a push-up, then jump your feet back toward your hands to return to the squat position.
2. Box Jump: From the squat position, leap onto a sturdy box or platform. This jump demands leg power and coordination for a secure landing.
3. Jump-Over: After landing on the box, continue by jumping down to the other side, ensuring a soft landing to absorb impact. Move fluidly over the box, focusing on agility and lateral movement.
4. Repetition: Repeat the sequence for the desired number of repetitions or duration, providing a sustained and intense workout.

Benefits of the Burpee Box Jump-Over

Behal explains that the push-up phase of the burpee works the chest, shoulders, and triceps, enhancing upper body strength and endurance. The plank position engages the core and stabilizing muscles, making the burpee box jump-over effective for strengthening the abdominals, obliques, and lower back.

The jumping and squatting phases primarily target the lower body muscles, including the quadriceps, hamstrings, glutes, and calves. The explosive power required for the box jump enhances lower body strength and power. Additionally, the continuous movement and engagement of multiple muscle groups improve cardiovascular endurance, making this exercise beneficial for both strength and cardio conditioning.

Proper Technique and Precautions

• Box Height: Choose a box height that suits your fitness level. A box that is too high can increase the risk of injury, while one that is too low might not provide enough challenge.
• Maintain Good Form: Keep your back straight during the plank and push-up phases to prevent lower back strain. When jumping onto the box, land softly with slightly bent knees to protect your joints.
• Controlled Movements: Perform each part of the exercise with control to reduce the risk of injury and ensure effective muscle engagement.
• Listen to Your Body: This exercise is demanding, so be mindful of overuse injuries or burnout. Allow for adequate rest between intense sessions.
• Warm-Up and Cool Down: Start with a proper warm-up to prepare your muscles and joints, and cool down with stretches to prevent soreness and aid recovery.