Build Cardio Endurance with Seal Jacks

Seal Jacks

Rep Range

Time Based

Hints

Starting from a position where your feet are touching and knees have a gentle bend, ensure your elbows remain close to your sides and hands come together in front of you. As you initiate the jump, spreading your feet wide, ensure a simultaneous outward movement of your hands, keeping those elbows pinned. Your emphasis should be on maintaining a controlled and smooth rhythm, where your hand and foot movements are in sync. Then hop back to the start bringing your feet and hands back to the starting position. Your feet don't rise much off the ground, focus on the width of your stance during the jump and the softness of your landing. The soft landing is crucial in reducing the impact on your joints.

Common Mistakes

One common mistake could be not keeping the elbows close to the sides, leading to more of a traditional jumping jack motion. Ensure your hands move horizontally and not vertically. Also, avoid landing heavily or with locked knees as this can increase the risk of injury.

Breathing

Maintain a rhythmic breathing pattern. Typically, inhale as you hop and open your stance and arms, and exhale as you hop back, closing your stance and bringing your hands together. This will help keep you in sync and ensure your muscles get the oxygen they need.

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