Jumping Jacks

How to do it

Start standing. Jump feet wide while simultaneously sweeping arms out and overhead until hands touch. Jump back to the starting position.

The coaching cue

"Long arms, rigid legs." Do not do lazy, bent-elbow jumping jacks. Force full range of motion in the shoulder capsule.

What changes inside an AMRAP

Use this movement for active recovery. When paired with burpees or mountain climbers, the jumping jack is your opportunity to catch your breath.

Common mistakes

• Bending the elbows so the hands never meet overhead.
• Bringing the arms only to shoulder height once the shoulders tire.

Workouts that use jumping jacks

• Arterial Shift

  10 minute AMRAP — 20 Alternating Lunges (Total), 10 Pike Push-ups, 30 Jumping Jacks

• The Rip Tide

  10 minute AMRAP — 30 Jumping Jacks, 12 Back Widow, 15 Air Squats

• The Long Haul

  15 minute AMRAP — 20 Air Squats, 10 Pike Push-ups, 40 Jumping Jacks

• The Metronome

  15 minute AMRAP — 20 Single-Leg Glute Bridges (10/leg), 10 Standard Push-ups, 40 Jumping Jacks

• The Gas Pedal

  5 minute AMRAP — 10 Burpees, 20 Jumping Jacks

• Lateral Combustion

  5 minute AMRAP — 15 Skater Jumps (Total), 15 Jumping Jacks

• Rapid Fire

  5 minute AMRAP — 15 Half-Burpees (Plank to squat stance), 15 Jumping Jacks

• The Escalator

  5 minute AMRAP — 5 Burpees, 10 Mountain Climbers, 15 Jumping Jacks

• Aerobic Flush

  10 minute AMRAP — 15 Air Squats, 30 Jumping Jacks

• Rhythmic Fire

  10 minute AMRAP — 10 Combat Sprawls, 20 Jumping Jacks

• The Rower's Pace

  10 minute AMRAP — 5 Burpees, 10 T-Press Ups, 30 Jumping Jacks

• Steady Altitude

  15 minute AMRAP — 8 Burpees, 16 Alternating Lunges, 30 Jumping Jacks

• The Engine Block

  15 minute AMRAP — 12 Down-Ups, 24 Alternating Lunges, 30 Jumping Jacks

• The Rower's Engine

  15 minute AMRAP — 10 Combat Sprawls, 15 Back Widow, 30 Jumping Jacks

• The Tornado

  5 minute AMRAP — 15 Jumping Jacks, 20 Bicycle Crunches

• The Iron Cross

  10 minute AMRAP — 12 Plank Knee-to-Elbows, 15 Air Squats, 20 Jumping Jacks

• The Bridge

  10 minute AMRAP — 15 Superman Raises, 10 Down-Ups, 20 Jumping Jacks

• The Monolith

  15 minute AMRAP — 20s Plank Hold, 20 Air Squats, 30 Jumping Jacks

• Dead Stop

  15 minute AMRAP — 20 Dead Bugs (Slow), 10 Down-Ups, 30 Jumping Jacks

• The Four Horsemen

  20 minute AMRAP — 10 Push-ups, 15 V-Ups, 20 Air Squats, 30 Jumping Jacks

• The Endurance Engine

  20 minute AMRAP — 10 Dive-Bomber Push-ups, 20 Alternating Lunges, 15 Plank Jacks, 30 Jumping Jacks

• Dorsal Engine

  20 minute AMRAP — 12 Back Widow, 20 Alternating Lunges, 10 Push-ups, 30 Jumping Jacks

• The Baseline

  20 minute AMRAP — 20 Jumping Jacks, 10 Hand-Release Push-ups, 20 Air Squats, 10 V-Ups

• The Phalanx

  20 minute AMRAP — 20s Bottom Squat Hold, 10 Hand-Release Push-ups, 15 Strict Sit-ups, 20 Jumping Jacks

• The Wall

  20 minute AMRAP — 20s Bottom Squat Hold, 15 Dead Bugs, 10 Standard Push-ups, 20 Jumping Jacks

• Dorsal Barricade

  20 minute AMRAP — 20s Glute Bridge Hold, 12 W-Press Ups, 10 Diamond Push-ups, 30 Jumping Jacks

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