Cross Jumping-Jack
A fun, full-body cardio exercise! Cross Jumping-Jacks boost your heart rate and coordination. Get fit with every jump!
The Cross Jumping-Jack mainly works the core and back, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Cross Jumping-Jack Muscles Worked
Primary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Secondary
Obliques; Side Shoulder (lateral deltoid)
Cross Jumping-Jack Variations and Alternatives
How to do the Cross Jumping-Jack
Stand with your feet together and arms by your sides.
Jump while crossing your right arm over your left and your right foot over your left (imagining the first and second slide positions as transition movements).
Quickly reverse the motion, jumping back to the starting position (this is closer to position as seen in the third slide).
On the next jump, cross your left arm over your right and your left foot over your right (similar to the transition in the fourth slide but opposite sides).
Continue alternating the cross jumps for the duration of the set.
Make sure to keep your core engaged throughout the exercise and land softly on the balls of your feet to prevent injury. This exercise should be performed at a fast pace to raise your heart rate and maximize the cardiovascular and plyometric benefit.
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Cross Jumping-Jack FAQs
What muscles does the Cross Jumping-Jack work?
The Cross Jumping-Jack mainly works the core and back, with help from the shoulders. The main muscles are the rectus abdominis and latissimus dorsi.
What equipment do you need for the Cross Jumping-Jack?
None. The Cross Jumping-Jack is a bodyweight exercise, so you can do it anywhere.
What are some Cross Jumping-Jack variations and alternatives?
Similar exercises include the Battle-Rope Jumping-Jack, Clap Jack, Cardio Criss-Cross Jack and Criss-Cross Jump.
Training calculators
Work out the numbers behind your training before your next session.