Legs
Jumping Jacks
A foundational plyometric movement designed to improve cardiovascular endurance and total-body coordination.
How to perform.
Follow the sequence — setup is half the lift.
Stand upright with your feet together and your arms resting naturally at your sides.
Breathe in as you jump slightly off the ground while spreading your legs to shoulder-width apart.
Simultaneously swing your arms out to the sides and upward until your hands meet above your head.
Jump again to return your feet to the midline while lowering your arms back to the starting position.
Maintain a slight bend in your knees throughout the movement to absorb the impact of the landing.
Establish a consistent rhythm and continue the repetitions without pausing at the bottom.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Landing with locked knees which increases stress on the joints.
- Flapping arms partially instead of using a full range of motion.
- Holding the breath rather than maintaining a steady respiratory cadence.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.