Step by step instructions, muscle activation and variants for the Cross Body Punch Jack.
A cardio exercise that combines the leg action of a jumping jack with alternating cross-body punches, raising the heart rate while engaging the shoulders, core, and obliques. The rotational punch component adds an upper-body and anti-rotation challenge to the classic jack pattern.
The Cross Body Punch 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.
