Step by step instructions, muscle activation and variants for the Punching Jack.
A plyometric cardio drill that combines the leg movement of a jumping jack with alternating forward punches, elevating heart rate while engaging the shoulders and core. It is a high-energy exercise commonly used in HIIT and kickboxing-inspired workouts.
The Punching Jack is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
