A 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.
HOW 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" 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
Outta This World
Complete 7 Rounds In 27:00
- Squat Thrusts (00:15)
- Seal Jacks (00:30)
- Rest (00:15)
- Push-Ups (00:15)
- Mountain Climbers (00:30)
- Rest (00:15)
- Narrow-to-Wide Squats (00:15)
- Walk Outs (00:30)
- Narrow-to-Wide Squats (00:15)
- Rest (1:00)
Free
A jump30 workout
Oh, For Fox Sake!
Complete 4 Rounds In 29:40
- Freestyle Jump (1:00)
- Rest (0:20)
- Seal Jacks (1:00)
- Rest (0:20)
- Alternate Foot Jump (0:40)
- Rest (0:15)
- Freestyle Jump (0:40)
- Rest (0:15)
- Calf Raises (0:30)
- Rest (0:10)
- Elbow Plank Hip Dips (0:30)
- Rest (0:10)
- Plank Switches (0:20)
- Rest (0:10)
- Side-to-Side Shuffle (0:20)
- Rest (1:00)
Free