Exercise Guide


Rectus Abdominis, Obliques, Adductors, Abductors, Glutes
Trapezius, Lower Back, Hamstrings, Shins
rating: through 2 votes
rate it!
required:Stool, Medicin Ball
optional:Weight Cuffs
Variations available (23)
Starting PositionExecution

Starting Position

  • position a medicine ball, a stool od another immoveable and robust object between your feet
  • start in the Push-up position
  • your arms are stretched
  • the back is straight
  • hold the head in extension to the spine
  • your feet are placed on the toes

Correct Execution

  • brace your body, especially the core
  • your feet push your body off the ground explosively
  • land on the training device with both feet
  • the position of the arms does not change
  • now push the feet off again and bring them to the sides of the training device
  • keep the body as straight as possible
  • do serveral reps

tip for the workout

  • the higher your training device is, themore challenging the exercise
  • you can also put weight cuffs around your ankles to impede the exercise a little
  • as a slightly easier exercise you can perform the Plank Jumping Jacks
Suggestions for this exercise?!

Related exercise lists:

Rectus Abdominis, Obliques, Core, Adductors, Abductors, Glutes