How to do the Cross Jacks
Step by step
- Stand tall with feet apart and arms out wide.
- Jump and cross one foot in front of the other while crossing your arms in front.
- Jump again to open your feet and arms back out wide.
- Repeat, alternating which foot and which arm crosses on top.
- Take short breaks whenever you need - this should build you up, not wear you out.
The thing people get wrong
Alternate the crossing side each rep and land with soft knees - step the feet in and out instead of jumping if your knees are sensitive.
Coaching cue
Cross your feet only a few inches, just enough to switch, so you stay balanced.
Make it easier or harder
- Easier: Step your feet in and out instead of jumping, keeping the arm crosses going.
- Harder: Pick up the tempo, or dip into a small squat each time your feet open wide.
Muscles worked
- Primary: Cardio, Front delts
- Secondary: Core
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.