Cross Body Punch Jack
Expert Advice
Engage your core and rotate your torso with each punch to maximize the workout's effectiveness on your abs and obliques.
How-to-do Steps
- Stand with your feet together and hands in fists near your chin.
- Jump up and spread your feet while simultaneously punching across your body with one arm.
- Quickly bring your feet back together and return your hand to the starting position.
- Alternate punching with the opposite arm while jumping your feet apart.
- Continue alternating punches with each jump.
- Repeat for the desired number of repetitions or time.
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Muscles Worked
Cross Body Punch Jack primarily targets the Quads, Hamstrings, Calves, Glutes, Shoulders, Chest, Abs, Triceps, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads16%
Hamstrings12%
Calves12%
Glutes12%
Shoulders12%
Chest12%
Abs12%
Triceps12%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Cross Body Punch Jack work?
Cross Body Punch Jack primarily targets the Quads, Hamstrings, Calves, Glutes, Shoulders, Chest, Abs, Triceps. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Cross Body Punch 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 Cross Body Punch Jack suitable for beginners?
Cross Body Punch Jack is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
