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Quadriceps · Intermediate

Run and Jack Jump

Running-in-place interval periodically combined with one full jumping-jack repetition.

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Run and Jack Jump demonstration

Exercise overview

Training details

QuadricepsGlutesCalvesCore

Equipment

Bodyweight

Sets × time

3 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Run in place with a steady cadence and upright posture.
  2. 02At the assigned count, jump both feet outward while raising the arms overhead.
  3. 03Jump the feet back together as the arms return to the sides.
  4. 04Resume the running rhythm immediately without pausing or crossing the feet.
  5. 05Continue alternating running steps and clean jack jumps for the interval.

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Variations

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Alternatives

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