Run and Jack Jump
Description
The run and jack jump is a high intensity cardio drill that switches between running in place and jumping jacks. The combination keeps the heart rate spiked while training coordination and lower body endurance.
Equipment Required
Run and Jack Jump Instructions
- Stand tall with feet hip width apart.
- Begin running in place driving the knees up high.
- Pump the arms in opposition to the legs.
- After several runs in place, transition into jumping jacks.
- Jump the feet wide and bring the arms overhead.
- Jump back to the start position with arms at your sides.
- After several jacks, return to running in place.
- Continue alternating the two movements for the full duration.
Run and Jack Jump Form & Visual
Run and Jack Jump Benefits
- Spikes the heart rate for cardio conditioning.
- Trains the lower body and shoulders simultaneously.
- Improves coordination through movement transitions.
- No equipment needed and minimal space.
- Excellent warm up or finisher.
- Builds endurance for longer training sessions.
Run and Jack Jump Muscles Worked
- Quadriceps
- Calves
- Gluteus maximus
- Anterior deltoid
Run and Jack Jump Variations & Alternatives
- Jumping Jacks
- High Knees
- Mountain Climbers
- Burpees
