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Paige Waehner

Exercise of the Week: Pushup Jacks

By April 12, 2011

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I've you've ever thought to yourself, "Gee, I wish I could make my pushups even harder," you're probably crazy. Or you're a personal trainer. Same thing. Either way, it often feels like torture is involved with pushups, but there's a pay off in the form of strength, power and incinerated calories. I know, money would be better.

There are a variety of ways to make pushups harder, from doing them at a decline to trying other advanced options such as divebomber pushups. Another option is to add a jumping jack. Yes, that's what I said.

Actually, this move is more like doing a jumping jack on the floor, allowing you to combine cardio, power and core strength all in one amazingly challenging exercise.

Clearly, this exercise isn't for everyone and it's very easy to strain your back if you're not ready for it. You should work your way up to it by keeping the movement small and/or bending the knees or, if you looked at this exercise and thought, "Really? This is your exercise of the week? You should be fired," you should probably skip it altogether.

Do it right: In a pushup position, with hands slightly wider than shoulder-width apart, jump the feet apart as you bend the elbows into a pushup, going as low as you can. As you push back up, jump the feet back together. Continue for 30-60 seconds or until your body gives out and you collapse to the floor.

Comments
April 12, 2011 at 10:40 am
(1) Steve Frank says:

stolen from insanity..

April 12, 2011 at 12:43 pm
(2) RichF says:

as if insanity invented it…

April 13, 2011 at 2:45 pm
(3) Mike says:

The military has been doing these pushups for decades, if not longer. As a matter of fact a lot of the exercises I see personal trainers using today were exercises that the military has been using forever. It’s almost as if fitness is very much like fashion, it repeats itself eventually.

April 18, 2011 at 8:36 am
(4) beginners workout says:

I saw one that is a variation of a roca press. Place your feet on a bench with your hands on the floor and your butt straight up in the air. Ouch!

April 19, 2011 at 2:16 am
(5) Carin says:

We do these all the time in our martial arts class, the only difference, we jump into a squat position from push-up position, do a sky jump, back into squat, and then back into push-up. Oh the joy, gets your heart rate up pretty quickly.

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