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Push Up Jack is a full body strength and cardio exercise that focuses on your arms and chest while also strengthening your core and boosting your heart rate. If you learn how to do Push-Up Jack you are learning one of the best overall core and cardio combo moves around.
After you have had enough jumping, squatting and lunging, it is great to get down on the floor and focus high intensity exercise more into the upper body and core.
There are a variety of body-weight exercises to choose from and focusing your workouts on bodyweight moves gives you an opportunity to practice functional fitness and the ability to workout any time and anywhere.
Push-Up Jack takes a traditional push-up to the next level. Make sure you master the push-up before adding the jack to it. Once you have the ability to do at least 10 full push-ups, you should be able to start incorporating some push-up jacks into the mix.
Be sure to rely on the strength of your core for most of the move. This will be the ticket to keeping your back long and your body from sagging.
Push Up Jack Exercise Instructions
As you lower into the push-up, your legs jump out to the wide position. As you push your body back up to a plank your legs jump back in together. If you find this isn’t possible at first, try a single-leg version with no impact.
So now when you lower down just tap one foot out to the side and switch feet on your next repetition.
- Begin in a plank position with your shoulders over your wrists, your feet together, and your body in a straight line.
- Lower to a pushup while jumping feet to a wide position. Keep abs tight and back straight.
- Jump your feet back together as you straighten your arms to return to start.
What Muscles Does A Push Up Jack Work
Push Up Jacks is an awesome upper body and core strength move that works your chest, back, shoulders, arms, abdominal muscles, lower back and stabilizers. Push Up Jacks is also a great way to get your heart rate up!
Benefits of Push Up Jack
There are many reasons you should incorporate Push Up Jacks into your workouts. Here are just a few:
Stronger Upper Body
Push Up Jacks are very challenging for you upper body but can only be done correctly once you have learned how to do a basic push up. Once you are able to perform a basic push up, the Push Up Jack will become your next challenge. It is not easy, but it is definitely a great goal to strive for!
Stronger Core
Push Up Jacks challenge your entire core. As your body is lowering down into a push up, the feet jump out challenging the abdominal and lower back muscles to pull in and tighten to keep your torso straight. Without pulling these muscles in the lower back sags and will hurt. You may be surprised at just how intense this core challenge is!
Cardio Challenge
Push Up Jacks are a challenge not only to your muscles but also to your cardiovascular system. The jumping of the feet during the push up makes your heart rate go up and your blood gets pumping! This move will get your breathing heavy!
How Many Calories Do Push Up Jacks Burn
People often ask how many calories they are burning in their workouts. Most exercises will generally burn about 100 calories for every 10 minutes you are working at moderate to high intensity. Push Up Jacks are no different. Bottom line – the harder you work, the more calories you burn. Push Up Jacks are intense and will get you working hard, fast!
Other Exercises Similar to Push Up Jacks
If you like Push Up Jacks and the results you get from it, here are a few more exercises you might want to try.
