Cross Jacks

1. Begin by standing with your feet a bit wider than shoulder width apart and arms extended out to your sides, parallel to the ground.
2. Jump and cross your legs while simultaneously crossing your arms in front of your chest.
3. Jump back to the starting position.
4. As you jump out again, cross your legs and arms in the opposite direction, creating a crisscross motion.
5. Continue the alternating cross-body arm movement with each jump.

1. Keep your core muscles engaged throughout the exercise to maintain stability and support your lower back.
2. Land softly on the balls of your feet to reduce impact on your joints, especially the knees.
3. Perform cross jacks at a steady and controlled pace, focusing on proper form.
4. Coordinate the cross-body arm movement with the jumping motion to enhance coordination and balance.
5. Extend your arms fully when they are out to the sides, creating a wide range of motion.

Easier

• Instead of jumping, step one foot out at a time while performing the cross-body arm movement to reduce impact.
• Perform cross jacks at a slower pace if you're a beginner or if the high-intensity version is too challenging.
• Stand in a stationary position and focus solely on the cross-body arm movement without the jumping motion.

Harder

• Increase the speed.
• Add light ankle and wrist weights.