JUMPING JACKS

Also known as Star Jumps, this is a great callisthenic exercise that activates just about every muscle in your body. When performed at a low intensity, this exercise can be used as part of an effective warm-up and mobilization routine. If performed at a higher intensity, or for a prolonged period of time this exercise provides for an effective cardiovascular and strengthening and workout.

Skill Level: Beginner

Training: Mobilization, Warm-Up, Cardiovascular

Type: Compound

Force: Pull

Equipment: None

1° Muscles: Gluteals, Hip Flexors (Psoas Major, Iliacus), Quadriceps, Trapezius, Deltoids

2° Muscles: Abdominals, Calves (Gastrocnemius, Soleus), Hamstrings

SET-UP

Stand tall (neutral spine, chest up, chin up) with your feet together.
Place your arms, fully extended, to your sides with your hands in a neutral position (palms facing your body).

EXECUTION

Inhale.
Bend your knees slightly and then exhale as you immediately straighten your legs pushing through the balls of your feet to jump up.
Whilst in the air simultaneously spread both legs to at least hip-width apart and raise both arms in a smooth arc initially to your sides and then overhead until they meet at the top.
Inhale as you return to the ground bringing your feet back together and your fully extended arms back to your sides to complete one rep.
Repeat without pause for the prescribed number of reps or duration.

If performing as part of a workout, complete this exercise for a prescribed duration rather than a prescribed number of reps. Alternatively, consider completing as many reps as possible in a set time.
By bending your arms slightly the intensity of this exercise can be increased by engaging your biceps and triceps as you raise your arms overhead.