Boost Cardio with the Jack and Press Exercise

If you’re searching for calorie torching exercises that blast fat and help sculpt lean muscle, don’t overlook the Jack & Press!  This is a variation of the traditional jumping jack that incorporates a weighted med ball or dumbbells to up the intensity.

Eddie Albert, a sought out personal trainer in Monmouth County, gives you the run down on the Jack & Press:

The Jack & Press is a great exercise to include in your cardio routines as well as your strength routines.  If you want to get your heart rate up a little on lift days, add a set of 10 Jack & Press reps in between sets to keep blood flowing and the metabolism burning up calories.

In addition to being a great cardio workout, this move helps define the shoulders and is also great for coordination. Another aspect we really like about this exercise is that it can be done anywhere and zero fancy equipment is needed.  If you don’t have a med ball or dumbbells, use anything that has some weight to it.  A kettle bell, a gallon jug of water…get creative.  This is an exercise you don’t need the gym for.

To do the Jack & Press start by holding your weighted object in front of your chest with your feet together.  Then simultaneously jump and spread your feet apart (as you would do in a jumping jack) and push the weighted object over your heat.  Return to starting position and repeat for 10 reps. The heavier you go, the harder it will be.  For strength use a higher weight, for a good cardio boost use a lower weight and knock out more reps.

Watch the Jack & Press:


About Eddie:

Eddie is a sought out personal trainer in Monmouth County, NJ. His body building back ground mixed with his present day CrossFit training is what helps him create workouts that can taylor to any fitness level, any age, and any results-oriented individual.  Eddie owners Ultimate Fitness, a 24 hour gym in Monmouth County and Ultimate Fit Zone, a cross training and boot camp gym in Monmouth County as well. He is the director of training at both gyms.

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