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.
![Jumping Jacks](https://cdn.prod.website-files.com/65958743f91d26151efff0b6/65958c00d0ebbdd51e0a13e1_6543fda3d6564573f10fab50_Jumping-Jacks.gif)
HOWÂ TO
![fit30 exercise "how-to"](https://cdn.prod.website-files.com/65942f2bf5e3ac299d983326/65984d8bb21d5e738983c10a_icon-exercise-how-to.png)
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
![fit30 exercise tips](https://cdn.prod.website-files.com/65942f2bf5e3ac299d983326/65984e2b6129eab80103b413_icon-exercises-tips.png)
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
![fit30 exercise modifications](https://cdn.prod.website-files.com/65942f2bf5e3ac299d983326/65984ec12086e9f6b01ebf48_icon-exercises-modify.png)
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
![](https://cdn.prod.website-files.com/65958743f91d26151efff0b6/65958fc072ca609eda430219_657385ad2422eecf24f4dc35_icon-wo-gingerbread-man-100.png)
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
![](https://cdn.prod.website-files.com/65958743f91d26151efff0b6/65958fbe96e9ec66230791f2_6572573bb6297298177e58e5_icon-wo-yoda-100.png)
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