Jumping Jack

Jumping Jack is a classic cardiovascular exercise that engages multiple muscle groups, boosts heart rate, and enhances coordination. It's a simple yet effective move that can be included in warm-ups, HIIT routines, or as a quick cardio burst.

How to do Jumping Jack

  1. Starting Position: Stand upright with your feet together and arms at your sides.
  2. Jump and Spread: Jump into the air while spreading your legs to about shoulder-width apart and simultaneously raising your arms overhead.
  3. Return to Start: Jump again, bringing your feet back together and lowering your arms to your sides.
  4. Maintain Rhythm: Continue jumping and alternating between these two positions in a steady, rhythmic motion.

Form Tips

  • Soft Knees: Keep a slight bend in your knees to reduce the impact on your joints.
  • Controlled Movements: Focus on controlled movements, especially when returning to the starting position, to maintain balance.
  • Breathing: Breathe consistently, inhaling as you jump and exhaling as you return to the starting position.
  • Engage Core: Keep your core tight throughout the exercise to maintain stability and support your movements.

Muscles Targeted

  • Primary Muscles: Quadriceps, Calves, Deltoids (shoulders)
  • Secondary Muscles: Hamstrings, Glutes, Core

Jumping Jacks are a versatile and effective exercise that can quickly elevate your heart rate, improve coordination, and engage multiple muscle groups, making them a valuable addition to any fitness routine.

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Jessica Wood - Cofounder of RYSE

Nashvillian. Ex-Principal Software Engineer. Bodybuilder.

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Jump Squat