Across-Body Punch Jack
Punch and jump your way to cardio fitness! A fun, full-body workout that boosts coordination and gets your heart pumping.
The Across-Body Punch Jack is a compound exercise that mainly works the chest and back, with help from the core and traps. No equipment needed: it uses just your bodyweight.
Across-Body Punch Jack Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Boxer Muscle (serratus anterior)
Secondary
Obliques; Upper Traps (trapezius, upper fibers)
Across-Body Punch Jack Variations and Alternatives
How to do the Across-Body Punch Jack
Start in a standing position with feet together and hands in a ready position, close to your chest as seen in the second image.
Quickly jump your feet out to the sides, similar to the motion of a jumping jack. At the same time, extend one arm diagonally across your body as if throwing a punch towards the opposite side. Your arm should be parallel to the ground and the fist clenched. This motion is shown in the first and third images.
As you retract the punching arm, bring your feet back together to the starting position, as seen in the second image.
Repeat the movement with the other arm, alternating punches each time you jump your feet out.
Maintain a steady, rhythmic pace, synchronizing the movement of your arms with the jumping jack motion of your legs.
Keep your core engaged throughout the exercise to maintain balance and stability.
Continue the exercise for the desired duration or number of repetitions, maintaining good form and controlled movement.
This exercise is beneficial for cardio conditioning, total body coordination, and engaging multiple muscle groups at once. It is a good addition to high-intensity interval training (HIIT) or as a warm-up exercise.
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Across-Body Punch Jack FAQs
What muscles does the Across-Body Punch Jack work?
The Across-Body Punch Jack mainly works the chest and back, with help from the core and traps. The main muscles are the pectoralis major and serratus anterior.
What equipment do you need for the Across-Body Punch Jack?
None. The Across-Body Punch Jack is a bodyweight exercise, so you can do it anywhere.
Is the Across-Body Punch Jack a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Across-Body Punch Jack variations and alternatives?
Similar exercises include the Air Punch March, Alternating Punching, Battle-Rope Jumping-Jack and Clap Jack.
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