Step Punch Jack
Punch, step, and sweat! A fun twist on a classic jack. Get your heart pumping with this cardio blast.
The Step Punch Jack mainly works the chest and back, with help from the core. No equipment needed: it uses just your bodyweight.
Step Punch Jack Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Lats (latissimus dorsi)
Secondary
Obliques; Abdominals (rectus abdominis)
Step Punch Jack Variations and Alternatives
How to do the Step Punch Jack
Start in a standing position with your feet together and your arms by your sides.
Step out laterally with your left foot while simultaneously raising your arms to the sides at shoulder level (this is like a half jumping jack).
As you plant your left foot, quickly bring your right arm forward in a punching motion while your left hand remains at your side.
Return your left foot to the starting position and lower your arms back to your sides.
Immediately step out laterally with your right foot, raising your arms to the sides again.
As your right foot plants, bring your left arm forward in a punching motion while your right hand remains at your side.
Repeat this sequence in a smooth, continuous motion, alternating sides for each punch.
Maintain an engaged core and proper posture throughout the exercise, and keep the movements snappy to maximize cardiovascular benefits.
Remember to breathe steadily throughout the exercise and adjust the intensity as needed. The "Step Jack Punch" offers a blend of cardiovascular work, coordination, and agility, making it suitable for warm-ups or as part of a high-intensity interval training (HIIT) workout.
---
Step Punch Jack FAQs
What muscles does the Step Punch Jack work?
The Step Punch Jack mainly works the chest and back, with help from the core. The main muscles are the pectoralis major and latissimus dorsi.
What equipment do you need for the Step Punch Jack?
None. The Step Punch Jack is a bodyweight exercise, so you can do it anywhere.
What are some Step Punch Jack variations and alternatives?
Similar exercises include the Cardio Criss-Cross Jack, Across-Body Punch Jack, Cross Jumping-Jack and Side Duck & Punch.
Training calculators
Work out the numbers behind your training before your next session.