Human Fireworks (Burpees)

Explode into the air


  • None necessary.

How To:

  1. Human Firework starting position
    Human Firework starting position

    Lie face down on the ground or on a mat, in a prone position, with your stomach resting on the ground.

  2. Straight-arm position after push-up
    Straight-arm position after push-up

    Do a push-up finishing in a straight-arm position.

  3. Jumping your legs forward

    Jump your feet forward toward your hands.

  4. Explode into the air like the firework you are!
  5. Place your hands back on the floor, and jump your feet back to that straight-arm position.


Main Muscles Targeted:

Prime Movers:

  • Pectoralis Major (Sternal Head)
  • Triceps
  • Hamstrings
  • Glutes


  • Pectoralis Major (Clavicular Head)
  • Pectoralis Minor
  • Medial Deltoids (Med. Delt)
  • Anterior Deltoids (Ant. Delt)
  • Gastrocnemius


  • Erector Spinae
  • Rectus Abdominis
  • Transverse Abdominis
  • Obliques
  • Rotator Cuffs
  • Serratus Anterior
  • Quadriceps



  • Modification with toes touching the ground
    Modification with toes touching the ground

    You can decrease the difficulty level of the push-up by dropping your knees to the ground during the push-up.

    Modification with toes off of the ground
    Modification with toes off of the ground

    If that’s still too difficult, you can keep your knees down on the ground while raising your feet off of the ground.

  • If you cannot jump your feet forward or backward, you can walk them forward and backward before and after the jump.


  • If you want to increase the difficultly level you can wear a weight vest.
  • You can also increase your speed and/or the total number of Fireworks you are completing.


Quick Tips:

  • Do this exercise in front of a mirror or with a partner so you can monitor your form. It’s easy to “cheat” when you get tired without even realizing it.
  • If you feel yourself tiring, try a modification (see above) to allow yourself to finish the desired number of repetitions.
  • Breathing cues:
    • INHALE  as you lower down into your push-up
    • EXHALE as you push back up to your straight-arm position
    • INHALE as you jump your feet forward
    • EXHALE as you explode into the air
    • INHALE  as you place your hands back on the ground
    • EXHALE as you jump your feet back to your straight-arm position

*Remember, it’s always advised to consult with your doctor or health care expert before adding a new exercise to your routine to make sure you don’t have any contraindications.

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