Push Jumping Jack (female) – Video Exercise Guide & Tips

Push Jumping Jack (female) - Video Exercise Guide & Tips

Want to take your workout to the next level? Look no further than the push jumping jack.

Watch This Exercise Video

This high-intensity exercise combines the benefits of a traditional jumping jack with the added challenge of a push-up.

In this video exercise guide, you'll learn the proper form and technique, modifications for beginners, and advanced variations for those seeking a greater challenge.

Get ready to elevate your fitness routine and achieve incredible results with the push jumping jack.

Let's get started!

Key Takeaways

  • Push jumping jacks engage multiple muscle groups simultaneously.
  • They provide a full-body workout.
  • They activate lower body muscles such as quadriceps, hamstrings, and glutes.
  • They engage upper body muscles including the chest, shoulders, and triceps.

The Benefits of Push Jumping Jacks

Get ready to experience the amazing benefits of doing Push Jumping Jacks! This exercise isn't only fun and energetic, but it also offers numerous advantages for your overall fitness. One of the main benefits of push jumping jacks is that they engage multiple muscle groups simultaneously, making it a great full-body workout.

As you jump and spread your legs apart, your lower body muscles, including your quadriceps, hamstrings, and glutes, are activated. At the same time, the push-up motion engages your chest, shoulders, triceps, and core muscles. This exercise helps to improve your cardiovascular fitness, as it gets your heart rate up and increases your stamina.

Additionally, push jumping jacks can help to improve your coordination and balance. To make this exercise even more challenging, you can try different variations. For example, you can add a clap at the top of the jump or incorporate a push-up with each jack. These variations not only make the exercise more demanding on your muscles but also provide a greater challenge for your cardiovascular system.

Proper Form and Technique

To perform push jumping jacks with proper form and technique, it's important to focus on three key points:

  1. Correct body alignment:
  • Maintain a straight back
  • Engage your core
  • Keep your knees soft throughout the exercise
  1. Breath control:
  • Remember to breathe deeply
  • Exhale as you push up
  1. Rhythm:
  • Find a steady rhythm
  • Maintain a smooth flow of movement

Correct Body Alignment

Maintain proper body alignment during the Push Jumping Jack by keeping your spine straight and shoulders back. This is crucial to ensure that you engage the correct muscles and prevent any strain or injury. Here are some tips to help you maintain correct body alignment:

  • Stand tall with your feet shoulder-width apart.
  • Keep your core engaged and your abdominal muscles pulled in.
  • Avoid rounding your back or hunching your shoulders forward.
  • Land softly on the balls of your feet and maintain a slight bend in your knees.

Maintaining proper body posture is essential for getting the most out of the Push Jumping Jack exercise and avoiding common mistakes. By following these guidelines, you'll maximize the effectiveness of the exercise and minimize the risk of injury.

Breath Control and Rhythm

As you perform the Push Jumping Jack, focus on controlling your breath and maintaining a steady rhythm to enhance your form and technique.

Proper breath control is essential during this exercise to optimize oxygen intake and energy output. Utilize breathing techniques such as inhaling through your nose and exhaling through your mouth.

Coordinate your breath with the movement, taking a deep breath as you jump your legs out and exhaling as you bring them back together. This timing and coordination of your breathing will help you stay in sync with the exercise, promoting better form and efficiency.

Additionally, maintaining a steady rhythm throughout the exercise will help you stay balanced and prevent any jerky movements. Remember to breathe and move with intention for optimal results.

Modifications for Beginners

For beginners, it's helpful to start with modified versions of the Push Jumping Jack exercise. This will allow you to gradually build strength and coordination before attempting the full exercise.

Here are some beginner modifications to try:

  • Begin with a regular jumping jack: Start by standing with your feet together and arms by your sides. Jump your feet out to the sides while raising your arms overhead. Return to the starting position and repeat.
  • Modify the arm movement: If you find it challenging to raise your arms overhead, you can modify the exercise by simply extending your arms out to the sides at shoulder height while performing the jumping jack motion with your legs.
  • Perform a half jumping jack: Instead of jumping both feet out to the sides, you can start by stepping one foot out to the side while raising the opposite arm overhead. Alternate sides with each repetition.
  • Reduce the jumping intensity: If jumping is too difficult, you can modify the exercise by stepping out to the side instead. Step one foot out to the side while raising the opposite arm overhead, then step back to the starting position and repeat on the other side.

Advanced Variations for a Greater Challenge

To challenge yourself further and continue building strength and coordination, try incorporating advanced variations of the Push Jumping Jack exercise. Plyometric exercises and high-intensity interval training (HIIT) variations can take your workout to the next level.

One advanced variation is the Plyometric Push Jumping Jack. Start in a plank position with your hands directly under your shoulders. Perform a regular Push Jumping Jack, but instead of stepping out to the sides, explosively jump both feet out wide and then back in. This explosive movement increases the intensity and adds a cardiovascular element to the exercise.

Another advanced variation is the Burpee Push Jumping Jack. Begin in a standing position, then drop down into a squat and place your hands on the ground. Kick your feet back into a push-up position, perform a push-up, and then quickly jump both feet forward, exploding into a Jumping Jack. This variation incorporates both upper and lower body movements, making it a challenging full-body exercise.

Incorporating these advanced variations into your workout routine won't only provide a greater challenge but also help improve your power, agility, and endurance. Remember to always warm up properly before attempting these exercises and listen to your body to avoid injury.

Tips for Getting the Most Out of Your Workout

To get the most out of your workout, it's important to focus on proper form. This will ensure that you're targeting the correct muscles and minimizing the risk of injury.

Consistency is also key – aim to exercise regularly and make it a part of your routine.

Lastly, don't forget to challenge yourself and track your progress. Gradually increase the intensity or duration of your workouts to keep pushing yourself and reaching new goals.

Proper Form Importance

To get the most out of your workout, it's crucial to maintain proper form. Proper form ensures that you engage the correct muscles and reduces the risk of injury. When performing push jumping jacks, keep the following tips in mind:

  • Importance of stretching: Stretching before and after your workout helps to improve flexibility and prevent muscle soreness.
  • Common mistakes in push jumping jacks:
  • Not keeping your core engaged: Remember to tighten your abdominal muscles throughout the exercise.
  • Incorrect arm positioning: Make sure your arms are fully extended overhead during the jumping jack motion.
  • Landing with locked knees: Land softly with slightly bent knees to protect your joints.
  • Lack of control: Maintain a controlled movement throughout the exercise to maximize its effectiveness.

Consistency and Progress

To get the most out of your workout, it's important to prioritize consistency and progression.

Consistency means sticking to a regular exercise routine, which allows your body to adapt and improve over time. Aim to exercise at least three to four times a week, and try to incorporate a mix of cardio, strength training, and flexibility exercises.

Progression involves gradually increasing the intensity or duration of your workouts to challenge your body and continue making improvements.

Additionally, rest days are crucial for allowing your muscles to recover and repair. Make sure to schedule rest days in your workout routine to prevent overtraining and reduce the risk of injury.

Lastly, tracking your progress can help you stay motivated and see how far you've come. Keep a workout journal or use a fitness app to record your workouts, track your goals, and celebrate your achievements.

Sample Push Jumping Jack Workout Routine

Start your push jumping jack workout routine with a quick warm-up to prepare your body for the exercise. This will help prevent injuries and improve your performance.

Here are some sample push jumping jack modifications and effective push jumping jack variations to add variety and challenge to your routine:

  • Plyometric Push Jumping Jacks: Instead of regular push jumping jacks, add an explosive jump at the end of each repetition to increase the intensity and engage your fast-twitch muscle fibers.
  • Tuck Jumping Jacks: Perform a regular push jumping jack but add a tuck jump at the top, bringing your knees towards your chest. This variation targets your core muscles and increases your cardiovascular endurance.
  • Side-to-Side Push Jumping Jacks: Start in a push-up position and jump your feet wide to the side, then back to the center. This lateral movement adds a challenge to your core stability and works your inner and outer thighs.
  • Single-Leg Push Jumping Jacks: Perform a regular push jumping jack, but lift one leg off the ground while jumping. This variation improves balance, strengthens your leg muscles, and targets your glutes.

Remember to listen to your body and choose modifications that suit your fitness level. Incorporating these variations into your push jumping jack workout routine will help you stay motivated and continue making progress.

Frequently Asked Questions

How Many Calories Can You Burn by Doing Push Jumping Jacks?

You can burn a significant number of calories by doing push jumping jacks.

This exercise combines the benefits of both push-ups and jumping jacks, making it a great cardiovascular and strength-training workout.

Push jumping jacks engage multiple muscle groups, including your arms, shoulders, legs, and core.

The calorie burn will vary depending on factors such as your weight, intensity, and duration of the exercise.

Nevertheless, it's an effective way to boost your calorie burn and improve your overall health.

Can Push Jumping Jacks Help in Toning the Arms and Shoulders?

Push Jumping Jacks can definitely help in toning your arms and shoulders. This exercise targets the muscles in your upper body, including the deltoids, triceps, and pectorals. By incorporating push-ups into the traditional jumping jack movement, you're adding resistance and increasing the workload on these muscles.

To further enhance the toning benefits, you can try different variations and modifications of the exercise, such as using dumbbells or performing the exercise on an incline or decline surface.

Are Push Jumping Jacks Suitable for Individuals With Knee or Joint Problems?

Push jumping jacks may not be suitable for individuals with knee or joint problems. If you have such issues, it's important to modify the exercise or find alternative exercises that are less impactful on your knees and joints.

Push jumping jack modifications could include performing the exercise with less impact, such as stepping out instead of jumping.

It's always best to consult with a healthcare professional or a certified trainer to find exercises that are safe and effective for your specific needs.

Can Push Jumping Jacks Be Performed as a Warm-Up Exercise Before Weightlifting?

Push jumping jacks can be a great warm-up exercise before weightlifting. They help increase your heart rate, warm up your muscles, and improve your overall body coordination. By incorporating push-ups into the traditional jumping jack movement, you also engage your upper body muscles, making it a more effective full-body warm-up.

The benefits of push jumping jacks include improved strength, endurance, and flexibility. Make sure to perform them correctly and listen to your body to avoid any discomfort or injury.

Is It Necessary to Incorporate Push Jumping Jacks Into a Larger Workout Routine, or Can They Be Done on Their Own for a Full-Body Workout?

Incorporating push jumping jacks into a larger workout routine can maximize their effectiveness. By including push jumping jacks in a comprehensive workout plan, you can target multiple muscle groups and increase your overall strength and endurance.

However, if you're short on time or looking for a quick and efficient workout, performing push jumping jacks as a standalone exercise can provide a challenging full-body workout.


In conclusion, push jumping jacks are a dynamic exercise that offers numerous benefits, including improved cardiovascular fitness and increased muscle strength. By maintaining proper form and technique, individuals can maximize the effectiveness of this exercise.

Beginners can modify the movement to suit their fitness level, while advanced individuals can challenge themselves with more intense variations. Remember to follow the provided tips to optimize your workout experience.

Incorporate push jumping jacks into your routine for a fun and effective full-body workout.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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