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Upper Legs · Medicine Ball
Med Ball Jumping Jacks
Med Ball Jumping Jacks is an intermediate compound plyometric exercise that works the quads (upper legs), with the shoulders, calves and quadriceps assisting. It needs a medicine ball. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 9.8 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Medicine Ball
- Category
- Plyometric
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 9.8 kcal
Primary muscles
- Full Body
Secondary muscles
- Shoulders
- Calves
- Quadriceps
How to do Med Ball Jumping Jacks
- Stand with your feet together, holding a medicine ball at your chest.
- Jump your feet out wide while pressing the ball overhead.
- Jump your feet back together as you bring the ball back to your chest.
- Repeat at a steady pace.
Form tips
- Land softly on the balls of your feet.
- Use a light ball.
Med Ball Jumping Jacks alternatives
More quads exercises
Med Ball Jumping Jacks FAQ
What muscles does Med Ball Jumping Jacks work?
Med Ball Jumping Jacks mainly works the quads in the upper legs. The shoulders, calves and quadriceps work as secondary muscles.
What equipment do you need for Med Ball Jumping Jacks?
You need a medicine ball.
How many sets and reps of Med Ball Jumping Jacks should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Med Ball Jumping Jacks good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Med Ball Jumping Jacks burn?
About 9.8 calories per minute for a person of around 70 kg, based on a MET value of 8. Ten minutes of work is roughly 98 calories; heavier people burn more.
What is a good alternative to Med Ball Jumping Jacks?
Other exercises for the quads include Jumping Lunge, Dumbbell Jumping Squat, Jumping Pistol Squat and Counterbalanced Skater Squat.
For developers
Use Med Ball Jumping Jacks in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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