Press your arms straight up toward the ceiling. Then jump your feet out to the side shoulder-width apart or wider as you press the ball or weight overhead. To do the Press Jack, hold a weight or ball in both hands up at your chest as you stand nice and tall with your feet together. While you can do this Jumping Jack without weight, it can be made more challenging by holding a weight, med ball or even simply a soccer ball in both hands. This Jumping Jack Variation also forces your lower body to move in the frontal plane as your upper body moves in the sagittal plane, which is great to get your body moving in more than one plane of motion. Press Jack – A great variation of the Basic Jumping Jack if you want to work your shoulders more is the Press Jack. As you raise your arms back overhead, you would step your left back in and your right leg out to the side and repeat.īoth are lower impact variations you can use to still get your blood pumping! Then you would step back in and out to the left as you bring your arms back down to your sides. For instance, you would step out to the right as you raise your arms out to the sides and overhead. You can also speed up the pace by performing a step out to each side during one arm swing. Move quickly to make the move more challenging. Keep alternating stepping out to each side as you raise both arms up overhead. Step your left foot back in and step out again with the right. Step your left leg out to the side and swing your arms back out to the sides and overhead. Then step your foot back in and bring your hands back down to your sides. As you step one leg out to the side, reach your arms out to the sides and up overhead. Then step your right foot out to the side and touch your toe out wide. To do the Step Jack, start standing up nice and tall with your arms by your sides. It can also make it easier if you are just starting out and don’t yet have the cardiovascular capacity to handle the Basic Jumping Jack or want to use this move as active recovery. This is a great way to take the impact out of the move. Step Jack – If you have knee pain or simply need to regress the Basic Jumping Jack, you can turn it into a stepping instead of a jumping exercise. You can move quickly to get your blood pumping or even slow it down a bit if you are using for an active recovery move.īeginners or anyone with knee pain, may need to regress the move to the Step Jack below. Repeat, jumping your feet out wide as you raise your arms out to the sides and overhead. Then bring your arms back down to your sides as you jump your feet back in together. As you jump your feet out wide, raise your arms up to the sides and overhead. You will then jump both your feet out to the sides so that your feet are shoulder-width apart or wider. To do the Basic Jumping Jack, start standing nice and tall with your feet together and arms down by your sides. The lateral movement of the Jumping Jack can help strengthen your hips and glutes while working your core and upper body as you get your blood pumping. They make us move in the frontal plane of motion to strengthen our body from a different direction as we get our sweat on. That is why cardio exercises like the Jumping Jack are so great to include.
So often when we do cardio, or use cardio machines, we only move forward or maybe even backward (aka we are moving only in the sagittal plane).
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It is a great full body move and one that moves your body in a different plane of motion.
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Plus there are a ton of fun Jumping Jack Variations you can do if you are bored with the basic gym class variation!īelow are 15 Jumping Jack Variations as well as a regression for anyone who needs a lower impact move.īasic Jumping Jack – The Basic Jumping Jack can be an exercise that is both used to get your heart rate up and used as active rest to allow your heart rate to come down while still moving. We skip the Jumping Jack in favor of soul crushing Burpees or Squat Jumps or some other move we feel like is more likely to make us feel gnarly and want to barf.īut Jumping Jacks can be a great move to include in our workout routines, even simply as active rest. The Jumping Jack is one of those basic bodyweight gym class moves that many of us forget about in search of the new best thing to help us burn fat and get our sweat on at home.
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