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
1
Stand up straight, keeping your feet hip-width apart and your arms at your sides.
2
Jump while spreading your legs wider than shoulder-width apart and simultaneously swinging your arms above your head.
3
Then jump again to return to the starting position, bringing your hands down to your side as you do so.
4
Don't rush the movement. Go slow and controlled to avoid injury.
5
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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