About this exercise
A cardio combination exercise that transitions from an overhead arm-sweep jack — where the arms arc up from the hips to fully extended overhead — into a classic jumping jack, keeping the shoulders and legs working continuously.
Overhead Jack to Jumping Jack
Step by step instructions, muscle activation and variants for the Overhead Jack to Jumping Jack.
EasyQuadricepsSide shoulders
How to Perform
- Stand with feet together and arms at your sides
- Jump your feet apart while sweeping both arms upward and fully overhead, palms facing each other at the top
- Immediately jump your feet back together while lowering your arms back to your sides — this completes the overhead jack
- Without pausing, jump your feet apart again while raising both arms to shoulder height out to the sides
- Jump your feet back together while lowering your arms — this completes the jumping jack
- That is one full cycle; continue alternating between the two movements at a brisk pace
Muscle Activation
Primary
QuadricepsSide shoulders
Secondary
CoreInner thighsOuter thighs
About the Overhead Jack to Jumping Jack
The Overhead Jack to Jumping 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.
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