Criss Cross Jack
Expert Advice
Keep your movements fluid and controlled, focusing on full body coordination to maximize cardiovascular benefits and muscle engagement.
How-to-do Steps
- Start with your feet together and arms at your sides.
- Jump up, crossing your right foot in front of your left and your left arm over your right in front of you.
- Jump back to the starting position with feet together and arms at your sides.
- On the next jump, cross your left foot in front of your right and your right arm over your left.
- Continue alternating the cross with each jump.
Track Criss Cross Jack in FitAI
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Muscles Worked
Criss Cross Jack primarily targets the Quads, Hamstrings, Calves, Glutes, Chest, Shoulders, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads20%
Hamstrings20%
Calves20%
Glutes20%
Chest10%
Shoulders10%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Criss Cross Jack work?
Criss Cross Jack primarily targets the Quads, Hamstrings, Calves, Glutes, Chest, Shoulders. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Criss Cross Jack?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Criss Cross Jack suitable for beginners?
Criss Cross Jack is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
