AÂ FIT30 EXERCISE
Jumping Jacks
Jumping Jacks is a bodyweight exercise that involves jumping with both feet and simultaneously spreading your legs apart and bringing your arms overhead. This exercise is a great way to improve cardiovascular fitness, coordination, and full body strength and conditioning.
HOWÂ TO
How do I do Jumping Jacks?
- Stand with your feet together and arms at your sides.
- Jump explosively while simultaneously spreading your legs apart and raising your arms overhead. Your body should form an "X" shape in mid-air.
- Land softly on the balls of your feet with your knees slightly bent.
- Quickly return to the starting position by jumping again and bringing your legs back together while lowering your arms to your sides.
- Continue the jumping jack motion in a rhythmic and controlled manner.
TIPS
What are some tips for Jumping Jacks?
- Maintain control throughout the movement to reduce the impact on joints.
- Engage your core muscles to stabilize your torso during the jumping motion.
- Keep your movements light, landing softly on the balls of your feet to minimize impact.
- Aim for a consistent pace to maximize cardiovascular benefits.
MODIFICATIONS
How do I modify Jumping Jacks?
Easier
- Perform at a slower pace.
- Perform with a smaller range of motion.
Harder
- Perform at a very fast pace.
- Use light ankle and/or wrist weights.
What are the benefits of Jumping Jacks?
Endurance
Balance
Agility
A bodyweight30 workout
You Be Lookin' Like A Holiday Snack
Complete 8 Rounds in 27:00
- Jumping Jacks (0:20)
- High Knees (0:20)
- Rest (0:10)
- Jumping Jacks (0:20)
- Calf Raises (0:20)
- Rest (0:10)
- Jumping Jacks (0:20)
- High Knees (0:20)
- Bodyweight Squats (0:10)
- Rest (1:00)
Free
A dumbbell30 workout
Yoda Greatest!
Complete 7 Rounds In 27:00
- Lunge Front Raises (00:15)
- Elbow Squeeze Shoulder Press (00:30)
- Rest (00:15)
- Squat Jumps (00:15)
- Jumping Jacks (00:30)
- Rest (00:15)
- Chest Fly Glute Bridges (00:15)
- Chest Press Punch Ups (00:30)
- Push-Ups (00:15)
- Rest (1:00)
Free
