Bodyweight Exercise: Speed Jabs

Add speed jabs to your workout, Tabata, or calisthenics routine, then check out my other bodyweight exercises!


  • Core
  • Shoulders
  • Back
  • Glutes
  • Quadriceps

I’m always mixing different calisthenics types of exercises into my workouts in order to work the body through many different ranges of motion, and add variety to the workouts. Speed jabs are a great exercise that works the core a lot more than you think. You’ll probably feel this around your ribs and lats if you haven’t recently trained these areas with explosive movement exercises.

Speed Jabs

  1. Stand with your feet slightly wider than your shoulders, and crouch slightly. Assume a fighting stance.
  2. Engage your core and jab (punch) with one arm and then the other. Try to time your exhalations with your jabs. A forceful exhalation during your jab will enable further engagement of the core, and add more power and intensity to the exercise.
  3. Go for speed, this exercise is called “Speed Jabs!” Bring a level of intensity worthy of this bodyweight exercise.

Speed Jabs

Tips and Modifications

  • Do not hyper extend your elbows. Snapping your arms into extension could cause discomfort in the elbows.
  • Keep the shoulder muscles engaged while you extend your arm. Think about it like this… You’re not trying to throw your arm away from your body. You’re working to transfer energy from your feet and hips through the fist as you throw your jab.
  • Try this exercise with different interval durations. One of my favorites is the Tabata: twenty seconds of exercise, followed by ten seconds of rest, for eight rounds. I also like to mix exercises and alternate them in a Tabata. It just makes things more fun! Try the speed jabs and jumping jacks together, so that you alternate one exercise and then the other exercise with every twenty second interval of a Tabata.

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