Crossover jacks are an advanced variation of traditional jumping jacks that combine cardio with coordination training. They involve alternating between a wide stance with extended arms and a crossed position of both arms and legs.

Benefits:

• Full-body cardio workout
• Improves coordination and agility
• Strengthens multiple muscle groups
• Enhances balance and footwork
• No equipment needed

Muscles Worked:

• Lower body: quads, hamstrings, glutes, calves
• Hip muscles: adductors and abductors
• Upper body: shoulders, chest, upper back
• Core muscles for stabilization

How to Perform:

1. Start with feet together and arms at sides
2. Jump feet wide while raising arms to shoulder height
3. Jump and cross right foot in front of left, simultaneously crossing arms (right over left)
4. Jump back to wide stance with arms extended
5. Repeat crossing pattern with opposite limbs (left over right)
6. Continue alternating sides with each rep

Pro Tips:

• Maintain upright posture throughout
• Keep arms at shoulder height
• Alternate leading hand and foot with each cross
• Engage core and keep gaze forward
• Start with 20-30 second intervals

Programming Recommendations:

• Frequency: 2-3 times per week
• Sets: 3-4 sets of 30 seconds
• Rest: Take breaks between sets to maintain form
• Progress by increasing duration or speed
• Incorporate into HIIT or circuit training

Alternative Exercises:

• Squat jacks
• Jumping jacks with quarter turns
• High knees with arm crosses
• Lateral jumps with opposite arm reaches

Note: Consult a healthcare provider before starting any new exercise routine, especially if you have existing health conditions or injuries.

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