Jumping Jack
- Beginner
- Home
- Cardio
The jumping jack jumps your feet out wide while your arms sweep overhead, then jumps back to the start in one continuous rhythm. The repeated jumps warm up the quads and calves while the arm swing works the side delts. Beginners use it at home as a warmup or a steady cardio block, repeating for time.
- Muscles
- Quads, Calves, Side delts
- Equipment
- Bodyweight
- Logged as
- Time
How to
- Stand tall with your arms at your sides.
- Jump your feet wide while raising your arms overhead.
- Jump back to the start position.
- Repeat at a steady pace for the planned time.
Form cues
- Land softly through bent knees, not stiff legs.
- Keep your core braced so your back stays tall.
- Breathe in rhythm, one breath per full jump.
Common mistakes
- Knees lock straight on every landing. Land with soft, slightly bent knees.
- Arms stop short of straight overhead. Reach your arms fully overhead each rep.
- Shoulders hunch up as fatigue builds. Keep your shoulders down and chest open.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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