Bodyweight

Jumping Jack

Jumping Jacks are a full-body cardio exercise targeting the heart, lungs, legs, arms, and core. They combine dynamic jumping with increased and decreased spacing between hands and feet, enhancing cardiovascular fitness, agility, balance, and endurance.

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Jumping Jack instructions

Step-by-step instructions

Stand up straight, keeping your feet hip-width apart and your arms at your sides.

Jump while spreading your legs wider than shoulder-width apart and simultaneously swinging your arms above your head.

Then jump again to return to the starting position, bringing your hands down to your side as you do so.

Don't rush the movement. Go slow and controlled to avoid injury.

Continue these steps in a repeating motion for the required set of repetitions.

Stand up straight, keeping your feet hip-width apart and your arms at your sides.

Jump while spreading your legs wider than shoulder-width apart and simultaneously swinging your arms above your head.

Then jump again to return to the starting position, bringing your hands down to your side as you do so.

Don't rush the movement. Go slow and controlled to avoid injury.

Continue these steps in a repeating motion for the required set of repetitions.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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