Jumping jacks
Classic jumping jacks: arms and legs open and close together.
How to do it
- Stand tall with the feet together and the arms at your sides.
- In one jump, spread the feet wider than the shoulders and raise the arms overhead.
- With the next jump, bring the feet together and lower the arms.
- Land softly through the toes with the knees slightly bent.
- Keep the core braced, shoulders down and back straight.
- Work through the interval at an even rhythm, then rest.
Key technique cue
Arms and legs move in sync; absorb each landing through the balls of your feet.
Common mistakes
- ✕ Hard landing on straight legs
- ✕ Knees collapsing inward
- ✕ Arms and legs out of sync
- ✕ Slouching or arching the lower back
Benefits
- ✓ Warms the body up fast
- ✓ Develops coordination and endurance
- ✓ Needs no equipment or much space
Progression: from easier to harder
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Step 1 You are here - Jumping jacks
- Step 2
About the exercise
Jumping jacks are a simple whole-body cardio exercise: the legs jump apart while the arms rise overhead. They load the calves, glutes, shoulders and cardiovascular system. They suit warm-ups, intervals and beginners.
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