PlanWorkouts

Exercise 3224 · REF 1g5bPpA

Jack Jump (male) exercise animation

Jack Jump (male)

Category
Cardio
Equipment
Body Weight
Target
Cardiovascular System

A jumping jack performed with more explosive intent than the standard version, adding a real jump to the usual arm-and-leg pattern. It trains cardiovascular conditioning and coordination more than strength, and it's a common inclusion in warm-ups or HIIT circuits rather than a standalone lift.

How to Do the Jack Jump (male)

  1. Stand with your feet together and your arms by your sides.
  2. Jump up, spreading your feet apart and raising your arms above your head.
  3. As you land, quickly jump back to the starting position.
  4. Repeat for the desired number of repetitions.

Muscles Worked

The Jack Jump (male) primarily targets the Cardiovascular System, with Quadriceps as the primary synergist muscle group, along with the Calves.

More Cardio Exercises

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More Cardiovascular System Exercises

Half Knee Bends (male) Half Knee Bends (male) Body Weight · Cardiovascular System High Knee Against Wall High Knee Against Wall Body Weight · Cardiovascular System Jack Burpee Jack Burpee Body Weight · Cardiovascular System Jump Rope Jump Rope Rope · Cardiovascular System Mountain Climber Mountain Climber Body Weight · Cardiovascular System Push To Run Push To Run Body Weight · Cardiovascular System

Equipment Alternatives

Don't have body weight? These target the same cardiovascular system with different equipment.

Cycle Cross Trainer Cycle Cross Trainer Leverage Machine · Cardiovascular System Dumbbell Burpee Dumbbell Burpee Dumbbell · Cardiovascular System Jump Rope Jump Rope Rope · Cardiovascular System Stationary Bike Run V. 3 Stationary Bike Run V. 3 Stationary Bike · Cardiovascular System

FAQ

What muscles does the Jack Jump (male) work?
The Jack Jump (male) primarily targets the cardiovascular system, with the quadriceps and calves assisting.
What equipment do I need for the Jack Jump (male)?
The Jack Jump (male) is done with no equipment — just body weight.
What's a good alternative to the Jack Jump (male)?
If you don't have access to the space or setup it needs, the Cycle Cross Trainer targets the same cardiovascular system using leverage machine instead.