Punching Jack
Gym Exercise Card
Equipment
Punching Jack is a dynamic exercise combining the motion of a jumping jack with controlled forward punches. This exercise boosts cardiovascular endurance and enhances upper body coordination. It's effective for burning calories while engaging multiple muscle groups simultaneously.
How to do it
- Stand with feet hip-width apart and knees slightly bent.
- Jump slightly to spread your feet wide while simultaneously punching forward with both arms.
- Return to the starting position by jumping feet back together and withdrawing your arms.
- Repeat the motion rhythmically, maintaining good control and posture throughout.
- Breathe steadily and maintain a smooth pace for consistency.
Muscles worked
Primary Deltoid Anterior Pectoralis Major Clavicular Head Pectoralis Major Sternal Head
Secondary Obliques Quadriceps Rectus Abdominis
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