Time for explosive movements that will really have your core and your arms on fire! Push-up jacks are a great way to add fast, powerful movements into your workouts and improve the speed, power, and athleticism in your upper body.
1-Start in a plank position. Your wrists, elbows, and shoulders are in one line and your core is activated so that you have a flat back, pushing through your heels to create length in your body.
2-As you take an inhalation, lower your chest towards the floor and jump your feet away from each other about two feet, like you are doing a jumping jack.
3-On your next exhalation, push your chest back up to the starting position as you engage your lower abs to hop your feet back together.
This is one repetition. Do as many as you can for 1 minute!!
A little spin on the Push-up Jack that I like is to do them using a G-Slide. Instead of hopping your feet out and back, slide your feet back and forth. This takes A LOT of core control!!! No G-Slide? Use towels under your toes to allow your feet to slide.