Step Jack
The Step Jack is a beginner none (bodyweight) exercise that works the Cardio. Follow the steps below.
Target musclesCardio
EquipmentNone (Bodyweight)
LevelBeginner
How to do the Step Jack
- The Step Jack is a low-impact plyometric-style move that provides cardiovascular benefits without the joint stress of jumping.
- It works the entire body, specifically targeting the legs, core, and shoulders.
- This move is ideal for beginners, individuals with joint sensitivities, or as a dynamic warm-up to gradually elevate the heart rate.
- Notes (Instructions): Stand upright with your feet together and arms at your sides. Step your right foot out to the side while simultaneously swinging both arms up above your head.
- Bring your right foot back to the center and lower your arms. Immediately repeat the movement, stepping out with your left foot. Continue alternating sides at a steady, rhythmic pace.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.