Strengthen Cardio with Jumping Jack

Jumping Jack

Rep Range

Time Based

Hints

Starting with your feet together and arms by your side, stand tall with a neutral spine and engaged core. As you jump, spread your feet wider than shoulder-width apart and simultaneously raise your arms overhead, ensuring that both movements are synchronized. Your arms should form a smooth arc as they rise and fall. Land softly with slightly bent knees to minimize impact. As you jump back to the starting position, bring your arms back to your sides simultaneously. The movements should be fluid and continuous, with each jump flowing seamlessly into the next.

Common Mistakes

Avoid stiff or rigid arm and leg movements. Some individuals may not fully extend their arms overhead or might only spread their feet minimally apart – ensure a full range of motion for maximum benefit. Another mistake to watch out for is landing hard on the feet, which can cause unnecessary strain on the joints. Aim for soft landings with slightly bent knees.

Breathing

Inhale as you jump and spread your feet and arms. Exhale as you return to the starting position. Maintaining a consistent breathing pattern will help provide the necessary oxygen to your muscles and keep the rhythm of the exercise.

Muscle Focus

Primary Focus Area

Cardiovascular System

Secondary Focus Area

Lower Body, Core, Shoulders, Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae

Tertiary Focus Area

Chest