Step by step instructions, muscle activation and variants for the Standing Jumping Jack Air Bike.
A full-body cardio exercise that combines the lateral foot jump of a jumping jack with large circular arm movements mimicking an air bike pedal motion. It rapidly elevates heart rate while engaging the legs, glutes, and shoulders simultaneously.
The Standing Jumping Jack Air Bike 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.
