Video:  Scissor Jump Plank

Scissor Jump Plank

Ever wished you could combine the core-torching intensity of a plank with the cardio-blasting power of jumping jacks? Well, your wish is granted with the scissor jump plank. This dynamic exercise is more than just a fancy name; it’s a full-body workout disguised as a simple move.


Here’s why the scissor jump plank will become your new favorite exercise:

  • It’s a total-body toner: This move engages your core, glutes, hamstrings, quads, shoulders, and even your arms. It’s like a one-stop shop for sculpting a lean, toned physique.
  • It incinerates calories: The jumping element gets your heart rate soaring, turning this exercise into a calorie-burning machine. Say goodbye to stubborn fat and hello to a leaner, fitter you.
  • It improves coordination and agility: The quick switching of leg positions challenges your brain-body connection, boosting your coordination and agility. Think of it as a game of Twister for your fitness routine.
  • It’s versatile and scalable: You can do scissor jump planks anywhere, anytime, with no equipment needed. Plus, you can adjust the intensity by varying the jump height and tempo. Perfect for beginners and fitness pros alike.

Ready to unleash the power of the scissor jump plank? Buckle up, buttercup, because we’re about to dive into the nitty-gritty.

Mastering the Scissor Jump Plank: Step-by-Step

  1. Start in a classic plank position: Forearms shoulder-width apart, elbows directly under shoulders, body in a straight line from head to heels. Engage your core to pull your belly button towards your spine.
  2. Spread your legs out wide: Think jumping jacks, but keep your core tight and your body in a straight line. Imagine your legs are scissors opening up.
  3. Jump! Explosively bring your legs back together, landing softly on your toes. Keep your core engaged and avoid letting your hips sag.
  4. Repeat: Spread your legs wide, jump them back together, and keep that calorie furnace burning. Aim for controlled, powerful jumps, not sloppy hops.

Pro tips:

  • Maintain a neutral spine: Don’t let your back arch or sag. Keep your core engaged throughout the entire movement.
  • Land softly: Don’t let your heels slam into the ground. Absorb the impact through your legs and core.
  • Breathe! Don’t hold your breath. Inhale as you spread your legs, and exhale as you jump together.
  • Start slow and gradually increase intensity: If you’re new to this exercise, start with smaller jumps and gradually work your way up to higher jumps and faster tempos.

Variations to Spice Up Your Routine

Once you’ve mastered the basic scissor jump plank, get ready to take things up a notch with these variations:

  • Elevated plank: Place your forearms on a bench or stability ball for an extra core challenge.
  • Single-leg scissor jumps: Alternate jumping with each leg for an even greater core and leg workout.
  • Side plank scissor jumps: Switch from a side plank to a scissor jump plank for an oblique-crushing combo.
  • Weighted scissor jump plank: Add a weight vest or hold a dumbbell between your ankles for an extra dose of intensity.

Unleash the Benefits: What to Expect

So, you’ve been diligently scissor jumping your way to fitness. What kind of results can you expect? Here are just a few:

  • A rock-solid core: Say goodbye to a mushy middle and hello to a sculpted, toned core that’ll make you want to rock a crop top year-round.
  • Leaner, meaner legs: Those jumping jacks in disguise will sculpt and tone your legs, leaving you with head-turning definition.
  • Improved cardiovascular health: Get ready for better endurance, increased stamina, and a heart that’s thanking you for the workout.
  • Enhanced coordination and agility: You’ll be dodging and weaving like a pro, both in the gym and on the dance floor.
  • A calorie-torching furnace: Kiss stubborn fat goodbye as you incinerate calories with every explosive jump.


The scissor jump plank may seem like a simple exercise, but don’t underestimate its power. This dynamic move is a core-crushing, calorie-torching, agility-boosting machine in disguise. So, ditch the boring planks and embrace the scissor jump plank challenge. Your body will thank you for it.

Remember, consistency is key. Start slow, listen to your body, and gradually increase the intensity as you get stronger. Before you know it, you’ll be conquering those scissor jumps like a pro, and reaping the amazing benefits they offer.

Now get out there and start scissor jumping your way to a fitter, stronger, and more confident you!

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