Jumping Jack

Calisthenics / Cardiovascular / Total Body / Beginner

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My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 37 reps
    average reps
  • 180 reps
    best reps
  • 50
    times logged
  • #35
    popularity rank

Average Sitewide Jumping Jack Reps

  • 33 reps
    average reps
  • 50 reps
    best reps
  • 30
    times logged
  • #88
    popularity rank

Average Male Jumping Jack Reps

  • 41 reps
    average reps
  • 180 reps
    best reps
  • 9
    times logged
  • #11
    popularity rank

Average Female Jumping Jack Reps

How to do the Jumping Jack:

Muscles Worked

Abs secondary Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Lats secondary Lower back secondary Middle back secondary Shoulders secondary Traps secondary Outer thighs secondary Groin secondary Quads primary Muscles diagram

Details

The jumping jack is a calisthenics, cardiovascular, and total body exercise that primarily targets the quads and to a lesser degree also targets the abs, calves, glutes, hamstrings, hip flexors, lats, lower back, middle back, shoulders, traps, outer thighs and groin ...more

The jumping jack is a calisthenics, cardiovascular, and total body exercise that primarily targets the quads and to a lesser degree also targets the abs, calves, glutes, hamstrings, hip flexors, lats, lower back, middle back, shoulders, traps, outer thighs and groin.

The only jumping jack equipment that you really need is the following: . There are however many different jumping jack variations that you can try out that may require different types of jumping jack equipment or maye even require no equipment at all.

Learning proper jumping jack form is easy with the step by step jumping jack instructions, jumping jack tips, and the instructional jumping jack technique video on this page. The jumping jack is a exercise for those with a beginner level of physical fitness and exercise experience. Watch the jumping jack video, learn how to do the jumping jack, and then be sure and browse through the jumping jack workouts on our workout plans page!

Tips

  1. Start out slow and then build up speed to where you are going as fast you possibly can. This is a great cardio booster.
  2. Be sure to take quick deep breaths throughout the exercise. This is a must.
  3. Arms should not be straight when raising arms above head. Bend at the elbows to bring hands over head.

Variations

  1. Perform exercise with ankle weights or a weighted vest.
  2. Try to jump up as high as you can when performing jumping jacks.

Types

  • Force Type: Push
  • Mechanics Type: Compound

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Tips

  1. Start out slow and then build up speed to where you are going as fast you possibly can. This is a great cardio booster.
  2. Be sure to take quick deep breaths throughout the exercise. This is a must.
  3. Arms should not be straight when raising arms above head. Bend at the elbows to bring hands over head.

Variations

  1. Perform exercise with ankle weights or a weighted vest.
  2. Try to jump up as high as you can when performing jumping jacks.

Types

  • Force Type: Push
  • Mechanics Type: Compound