Legs
Step Jack
A low-impact, high-intensity aerobic movement that builds lower body stamina without the joint stress of jumping.
How to perform.
Follow the sequence — setup is half the lift.
Stand upright with your feet together and your arms resting at your sides.
Step your right foot out to the side while simultaneously raising both arms out and overhead.
Bring your right foot back to the center position while lowering your arms back to your sides.
Step your left foot out to the opposite side while raising your arms overhead again.
Continue alternating sides in a rhythmic motion while maintaining a slight bend in your knees.
Keep your core engaged and your chest lifted throughout the entire duration of the set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Holding your breath instead of maintaining a steady, rhythmic breathing pattern.
- Locking your knees out completely during the lateral step.
- Letting the arms flap loosely rather than moving them with control.
- Slouching the shoulders forward which restricts lung capacity.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.