Enhancing Skills

Crossing jacks

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Warm-up

Equipment:

N/A

Crossing jacks are a cardiovascular exercise that combines jumping jacks with a cross-body arm movement.

Proper form:

  1. Stand with your feet shoulder-width apart and your arms straight out to the sides, parallel to the floor.
  2. Jump up and spread your feet apart while simultaneously crossing your right arm over your left arm in front of your body.
  3. Jump back to the starting position with your feet together and your arms out to the sides.
  4. On the next jump, cross your left arm over your right arm in front of your body.
  5. Continue alternating the arm cross with each jump.

How to reduce the difficulty:

  • Do the exercise at a slower pace.
  • Reduce the height of the jump.
  • Step instead of jump.

How to increase the difficulty:

  • Do the exercise at a faster pace.
  • Increase the height of the jump.
  • Add a hop or a jump between each crossing jack.

Reps:

  • Beginner: 10-15 reps or 30 seconds.
  • Intermediate: 20-30 reps or 60 seconds.
  • Advanced: 40-50 reps or 90 seconds.

Estimated time for exercise: 1-2 minutes.

Body Group:

Cardio

Muscle Group(s):

Biceps, Gluteus, Hamstring, Shin, Shoulders, Triceps

Muscles used:

Primary:

Quadriceps, Deltoids

Secondary:

Calves, Gluteus Maximus

Tertiary:

Hamstrings, Trapezius

Difficulty:

Intermediate

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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