Zirv FitnessCardio exercise
Battle Rope Jumping Jacks
How to do it
- Stand with a battle rope anchored ahead of you, one end gripped in each hand at shoulder width, feet together and knees soft.
- Jump your feet out wide while driving both arms overhead in unison, then jump the feet back together as the arms sweep down, mimicking a jumping jack pattern with the ropes.
- Keep the core braced throughout so the torso stays upright rather than swaying with the rope waves.
- Drive through the quadriceps and glutes on each jump and land softly through the calves and forefoot.
- Match a steady cadence between the arm and leg movement, breathing in rhythm with each open and close phase.
- Sustain a moderate to high effort pace for the set and avoid letting the shoulders shrug up toward the ears as fatigue builds.
Muscles worked
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
CalvesMuscles located at the back of the lower leg, responsible for plantar flexion of the foot. All Calves exercises
Related Shoulders exercises
- Type
- Cardio
- Equipment
- Battle Ropes
- Primary muscles
- Shoulders, Core, Quadriceps, Gluteus Maximus, Calves
- Measured in
- Reps