Punch Jack
Elevate your heart rate with Punch Jacks. This high-intensity fusion of jumping jacks and boxing improves coordination, torches calories, and builds explosive upper-body power.
The Punch Jack mainly works the quads and shoulders, with help from the triceps, core, glutes & hips and hamstrings. No equipment needed: it uses just your bodyweight.
Punch Jack Muscles Worked
Primary
Quads (quadriceps femoris); Front Shoulder (anterior deltoid)
Secondary
Triceps (triceps brachii); Abdominals (rectus abdominis); Glutes (gluteus maximus); Hamstrings
How to do the Punch Jack
Setup
Stand tall with your feet together and your hands held up in a guard position near your chin, as if preparing to box.
Movement
Jump Phase: Simultaneously jump your feet out to a wide stance while punching one arm forward in a controlled, explosive motion. Ensure you alternate arms with every repetition.
Return Phase: Jump your feet back together while retracting your punching arm to the guard position simultaneously.
Rhythm: Maintain a steady, brisk pace. Keep your core braced throughout the movement to stabilize your torso while your limbs move.
Soft Impact: Ensure you land softly on the balls of your feet during each jump to protect your joints.
Punch Jack FAQs
What muscles does the Punch Jack work?
The Punch Jack mainly works the quads and shoulders, with help from the triceps, core, glutes & hips and hamstrings. The main muscles are the quadriceps femoris and anterior deltoid.
What equipment do you need for the Punch Jack?
None. The Punch Jack is a bodyweight exercise, so you can do it anywhere.
Training calculators
Work out the numbers behind your training before your next session.