A 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.
HOW 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 jump30 workout
Random Axe Of Kindness
Complete 4 Rounds In 25:20
- High Knees (0:15)
- Bodyweight Squat Hold (00:20)
- Rest (0:15)
- Alternate Foot Jump (0:30)
- Rest (0:20)
- Alternate Foot Jump (0:30)
- Rest (0:20)
- Burpees (0:15)
- Rest (0:20)
- High Knees (0:15)
- Jumping Jacks (0:30)
- Rest (0:20)
- Alternate Foot Jump (0:30)
- Rest (0:20)
- Push-Ups (0:15)
- Mountain Climbers (0:20)
- Rest (1:00)
Free
A jump30 workout
Oh, Hay There!
Complete 3 Rounds In 27:30
- 45 Freestyle Jump (0:45)
- 15 Rest (0:15)
- 20 Bodyweight Squats (0:20)
- 20 Jumping Jacks (0:20)
- 20 Bodyweight Squat Hold (0:20)
- 25 Rest (0:25)
- 45 Ski Jump (0:45)
- 15 Rest (0:15)
- 30 High Knees (0:30)
- 20 Rest (0:20)
- 45 Freestyle Jump (0:45)
- 15 Rest (0:15)
- 30 Bodyweight Squats (0:30)
- 20 Rest (0:20)
- 45 High Knees Jump (0:45)
- 15 Rest (0:15)
- 30 Bodyweight Squat Hold (0:30)
- 20 Rest (0:20)
- 45 Freestyle Jump (0:45)
- Rest (1:00)
Free