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Jumping jacks

A calisthenics exercise that provides full-body conditioning through dynamic jumping movements with arm and leg coordination, improving cardiovascular fitness and coordination.

Exercise Overview

Category

Dynamic Calisthenics

Exercise_Type

Flexibility

Difficulty_Level

Beginner

Technique

Stand with feet together and arms at your sides. Jump while spreading your legs apart and raising your arms overhead. Jump back to the starting position and repeat the movement rhythmically.

Starting Position

Begin standing with feet together, arms at sides, and ready to jump.

Finishing Position

Complete the jumping jacks sequence while maintaining proper form and rhythm.

Form Cues

Jump and spread, raise arms, land softly, maintain rhythm

Common Mistakes

Landing hard, poor coordination, not maintaining rhythm, poor form

Progression Tips

Increase speed, add variations, perform longer duration, or add resistance.

Regression Tips

Reduce speed, perform step jacks, or practice basic jumping.

Safety Notes

Stop if you experience pain in the knees, ankles, or joints. Maintain proper form to avoid injury. This exercise requires basic cardiovascular fitness and coordination.