Crossover jacks combine traditional jumping jacks with coordinated crossing movements to create an advanced cardio exercise. This dynamic variation enhances agility, coordination, and shoulder strength while providing an effective cardiovascular workout.

Benefits:

• Full-body cardio workout
• Improves coordination and agility
• Strengthens multiple muscle groups
• No equipment needed
• Can be done anywhere

Muscles Worked:

• Legs: quads, hamstrings, glutes, calves
• Hips: adductors and abductors
• Upper body: shoulders, chest, upper back
• Core: abdominals and stabilizers

How to Perform:

1. Start with feet together and arms at sides
2. Jump feet wide while raising arms to shoulder height
3. Jump feet in, crossing right foot in front of left
4. Simultaneously cross arms at chest, right over left
5. Jump feet wide with arms at shoulder height
6. Jump feet in, crossing left foot in front of right
7. Cross arms at chest, left over right
8. Continue alternating sides

Key Form Tips:

• Maintain upright posture
• Keep arms at shoulder height
• Alternate leading foot and hand
• Engage core throughout
• Look straight ahead

Recommended Training:

• Begin with 20-30 second intervals
• Progress to 3-4 sets of 30 seconds
• Include 2-3 times per week
• Rest between sets to maintain form
• Increase speed for higher intensity

Alternatives:

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

For beginners or those with limited mobility, start slowly and focus on form before increasing speed or duration. Consult a healthcare provider before starting any new exercise routine.

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