Cross Jacks
Description
Cross jacks are a jumping jack variation where you cross your arms in front of your body (and your feet at the bottom) instead of bringing arms overhead. The crossover pattern adds chest engagement and a slightly different cardio rhythm than standard jumping jacks.
Equipment Required
Cross Jacks Instructions
- Stand tall with feet hip-width apart and arms extended out to the sides at shoulder height.
- Jump and cross your right foot in front of your left while simultaneously crossing your right arm over your left in front of your chest.
- Quickly jump back to the starting position with feet hip-width apart and arms out to the sides.
- Jump again, this time crossing your left foot in front of your right and your left arm over your right.
- Continue alternating which foot and arm crosses on top.
- Stay on the balls of your feet. Land softly.
- Move at a brisk, rhythmic pace.
- Perform 30 to 60 seconds per set.
Cross Jacks Form & Visual
Cross Jacks Benefits
- Combines cardio with chest and shoulder engagement
- Different stimulus than standard jumping jacks
- Builds coordination
- No equipment needed
- Engaging variation for cardio circuits
- Excellent warm-up
Cross Jacks Muscles Worked
- Anterior deltoid
- Pectoralis major (cross arms)
- Calves
- Adductors and abductors
- Core (stabilizer)
