# Medicine Ball Jumping Jack

A jumping jack holding a medicine ball, pressing it from the chest to overhead as the feet jump wide. Adds shoulder work to a simple conditioning drill.

- Beginner · Cardio
- Equipment: Medicine ball
- HD video: https://media.seto.fit/exercises/med-ball-jumping-jacks/video/male.mp4
- HTML: https://seto.fit/exercises/medicine-ball-jumping-jack/

## Muscles worked

- Calves: 7/10
- Front delts: 7/10
- Quads: 6/10
- Hip abductors: 6/10
- Glutes: 5/10
- Triceps: 4/10
- Abs: 4/10

## How to do the Medicine Ball Jumping Jack

1. Stand tall, feet hip-width apart, holding the ball at your chest.
2. Jump your feet out wide as you press the ball overhead.
3. Jump back in as you lower the ball to your chest.
4. Keep a steady rhythm, landing lightly on the balls of your feet.

### Full technique — 6 steps

1. Stand tall with feet about hip-width apart, holding a medicine ball at your chest with both hands.
2. Keep your elbows close to your sides and your palms on either side of the ball.
3. Jump your feet out wide as you press the ball straight overhead.
4. Land on the balls of your feet with a slight knee bend and your torso upright.
5. Jump your feet back to hip width as you lower the ball to your chest.
6. Keep the rhythm steady so your arms and feet move together on every rep.

## Common mistakes

- Landing flat-footed and heavy
- Arms and feet out of sync
- Letting knees cave inward
- Stopping the ball short of overhead
- Overextending the low back overhead

## Form cues

- Stay light on feet
- Arms and feet together
- Press straight overhead
- Keep ribs down overhead
- Stay tall through torso

## How much to do

- **Strength**: 2–3 sets of 10–15 reps · rest 1 min · 4 reps in reserve
- **Muscle growth**: 2–3 sets of 15–20 reps · rest 1 min · 4 reps in reserve
- **Endurance** (best fit): 3–4 sets of 20–40 reps · rest 45 s · 3 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Medicine Ball Jumping Jack work?

Primary: Calves 7/10, Front delts 7/10. Also works: Quads 6/10, Hip abductors 6/10, Glutes 5/10, Triceps 4/10.

### How many sets and reps of the Medicine Ball Jumping Jack?

Strength: 2–3 sets of 10–15 reps, rest 1 min, 4 reps in reserve. Muscle growth: 2–3 sets of 15–20 reps, rest 1 min, 4 reps in reserve. Endurance: 3–4 sets of 20–40 reps, rest 45 s, 3 reps in reserve.

How we rate exercises: https://seto.fit/guides/methodology/

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/