Jumping Jacks
Jump the feet out wide while the arms sweep overhead, then jump back together in a steady rhythm. Simple whole-body conditioning with no equipment: use it as a warm-up, between strength sets or in intervals, and step side to side instead of jumping for a low-impact version.
Updated
Primary muscles: Calves, Abductors. Supporting muscles: Side Delts, Adductors, Quadriceps. Equipment: Bodyweight.
Muscles worked
Secondary
Equipment
How to do it
- Stand tall with your feet together and the arms at your sides.
- Bend the knees slightly and stay on the balls of your feet.
- Jump the feet out to a little wider than shoulder width.
- Sweep the arms out to the sides and up overhead at the same time.
- Jump the feet back together as the arms return to your sides.
- Repeat in a steady rhythm with soft, quiet landings.
Watch for
- Landing stiff-legged or flat on the heels.
- Knees caving inward as the feet land wide.
- Arms stopping at shoulder height as you tire.
Breathing
Breathe in a steady rhythm, about one breath every two reps.
Tip
For step jacks, step one foot out at a time while the arms rise, which removes the impact.
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