Jumping jack is a bodyweight exercise. It can also be an effective way to turn into aerobic exercises if performed for a longer duration. It is one of the boot camp workouts and targets the entire body. It is a fun loving exercise and can be performed anywhere at home/ gym/ outdoor. Jumping jack is an exercise to use for warm up exercise if done at a low-level intensity. It is also great calories burner if done at high intensity and works the majority of muscles of your body at one time.
This is also a good aquatic exercise i.e. it can be performed by jumping in water where the water is at chest level.
In short, you can use the jumping jack in warm-up training, aerobic training, strength training, plyometric training and dynamic flexibility exercise.
Stand with feet together and place your arms at your sides.
Now jump your body up towards the ceiling while spreading both legs wide outside and raising your arms overhead until your hands clasp on the top head as high as possible. Elbows should be slightly bent while moving arms over your head.
Then jump up again while bringing arms and legs to the starting position. And repeat as quickly as possible.
you can challenge the workout by placing weight around the ankle or by Jumping as high as possible.
Deltoid, trapezius, serratus anerior, latissimus dorsi, biceps, triceps, quadriceps, hamstrings, gluteus maximus, gluteus medius and minimus, tensor fascia lata, adductors of the hip joint such as adductor longus, adductor Brevis and adductor Magnus, gastrosoleus calf muscles, rectus abdominals and obliques to stabilize the spine
Start with feet together and outstretch your arms to the sides at shoulder level.
Jump up in the air and spread your legs out and clap your hands in front of your chest at the same time.
Jump up again and quickly bring your legs and arms to the start position and repeat without pausing.
One side Jumping jack:
Start with feet together and arms at your sides.
Jump up and simultaneously raise one side arm overhead and spread one leg outside.
Then quickly return to start position and repeat on the opposite side.
Plank Jumping jack:
Start in push-up position. Place your hands on the floor underneath your shoulders and keep your feet together and straight behind you.
Keep your entire back straight and tighten your abdomen.
Now jump your legs outward as wide as you can and bring it together with jumping move.
Repeat without pausing the movement.
Push up jumping jack:
Come onto push up position. Place your hands on the floor underneath shoulders and extend your legs behind you. Keep your feet together. Tighten your abs and back should be straight.
At the same time, you go down into a push-up position, jump your feet out as wide as possible.
Return to start position by pushing your arms back to start to push up position and jumping your legs together.
Repeat without pausing movement.
Burpees jumping jack:
Stand with arms at your sides. Bend your knees to a deep squat position with hands on the floor in front of you or at the side of your feet.
Immediately extend your legs and kick your feet behind you and come into a push-up position.
Return to squat position and jump up as high as possible while raising your arms overhead and outstretching your legs in the air. That’s called one rep.
Repeat as fast as possible for 10-15 reps.
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