AÂ FIT30 EXERCISE
Seal Jacks
Seal Jacks are a cardiovascular exercise that combines jumping jacks with an additional arm movement. This exercise engages multiple muscle groups and boosts heart rate.
HOWÂ TO
How do I do Seal Jacks?
- Stand with your feet together and arms in front of you, parallel with the ground with your palms touching.
- Jump your feet apart while simultaneously opening your arms out to the sides, making a "T" with your body.
- Jump back to the starting position, bringing your feet together and your arms in front of you making a "T"Â again with your body.
- Continue the jumping jack motion, alternating between the open and closed positions.
TIPS
What are some tips for Seal Jacks?
- Keep your back straight, shoulders down, and engage your core muscles to maintain good posture throughout the exercise.
- Land softly with each jump to minimize impact on your joints. Bend your knees slightly upon landing.
- Control the movement of your arms and legs, ensuring they open and close in a controlled manner without excessive force.
- Perform Seal Jacks at a steady pace to maintain a consistent cardiovascular effort.
MODIFICATIONS
How do I modify Seal Jacks?
Easier
- If jumping is challenging or you have joint concerns, modify by doing "step jacks" where you step one foot out at a time instead of jumping.
- Perform Seal Jacks at a slower pace if you're a beginner or if you want to focus on control.
Harder
- Perform with light ankle and/or wrist weights.
What are the benefits of Seal Jacks?
Balance
Endurance
Improved Coordination
A bodyweight30 workout
You're Fabulous AF
Complete 5 Rounds In 26:30
- Seal Jacks (01:00)
- Elbow Plank (00:30)
- Calf Raises (01:00)
- High Plank (00:30)
- Forward Lunges (01:00)
- Elbow Plank Hip Dips (00:30)
- Rest (1:00)
Free
A row30 workout
The Big Bang
Complete 8 Rounds In 27:40
- Row (1:00)
- Rest (0:15)
- Seal Jacks (0:45)
- Rest (0:20)
- Squat Thrusts (0:15)
- Rest (1:00)
Free