Criss cross jump

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 bent out to the sides at shoulder level and hands facing each other.
2. Engage your quadriceps and perform a light jump, crossing your legs in mid-air while simultaneously crossing both arms 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 bent out to the sides at shoulder level and hands facing each other. Repeat the movement for the desired number of repetitions.

Form tips

• Focus on using your leg, chest and arm 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.
• Ensure your shoulders remain down and away from your ears to avoid unnecessary strain.