Criss cross jack

Category

Cardio

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Quadriceps Femoris, Iliopsoas, Deltoids

Secondary muscles

Rectus Abdominis, Obliques, Gluteus Maximus, Gluteus Mideus

How to do it

1. Begin by standing with your feet wide apart and your arms extended straight out to the sides at shoulder level.
2. Engage your quadriceps and perform a light jump, crossing your legs in mid-air while simultaneously bringing both arms straight in front of your chest.
3. Land with your legs crossed and your arms in front of your chest.
4. Immediately jump again to return to the starting position with your feet wide apart and your arms extended to the sides at shoulder level. Repeat the movement for the desired number of repetitions.

Form tips

• Focus on using your leg, chest and shoulder muscles to perform the jumps and crosses, maintaining a controlled motion throughout.
• Perform the movement with control, especially during the jumps, to maximize muscle activation and prevent injury.
• Breathe steadily throughout the exercise, exhaling as you cross your legs and arms and inhaling as you return to the starting position.