Punching Jack
Jumping jacks meet punches! A full body cardio blast that builds speed & endurance. Get your heart pumping!
The Punching Jack mainly works the chest and core, with help from the back. No equipment needed: it uses just your bodyweight.
Punching Jack Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Abdominals (rectus abdominis)
Secondary
Boxer Muscle (serratus anterior); Obliques
Punching Jack Variations and Alternatives
How to do the Punching Jack
Start in a standing position with your feet together and hands in fists near your chin, elbows bent, in a ready-to-punch stance.
Jump your legs out to the side, wider than shoulder-width apart. Simultaneously extend one arm out in a punching motion across your body while maintaining the other fist near your chin.
Quickly bring your legs back together and return your extended arm to the starting position near your chin.
Repeat the movement, this time extending the other arm in a punch as you jump your legs out.
Continue to alternate punches with each leg jump, maintaining a fast and rhythmic pace.
Keep your core engaged and your back straight throughout the exercise.
Breathe evenly throughout the movement, exhaling with each punch and inhaling as you reset.
Perform the exercise for a set number of repetitions or time period.
Punching Jacks are excellent for increasing heart rate, improving cardiovascular health, and building endurance. They also include a plyometric element, as you jump your legs out and in, which can help to improve lower body power and agility.
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Punching Jack FAQs
What muscles does the Punching Jack work?
The Punching Jack mainly works the chest and core, with help from the back. The main muscles are the pectoralis major and rectus abdominis.
What equipment do you need for the Punching Jack?
None. The Punching Jack is a bodyweight exercise, so you can do it anywhere.
What are some Punching Jack variations and alternatives?
Similar exercises include the Battle-Rope Jumping-Jack, Clap Jack, Cardio Criss-Cross Jack and Across-Body Punch Jack.
Training calculators
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