Jumping Jacks
Plyometrics is a type of exercise training that uses speed and force of different movements to build muscle power. It can improve your physical performance and ability to do different activities in every day life.
Jumping jacks are a plyometric exercise that are an efficient total-body workout; because jumping jacks get you to move your body out of its normal plane of motion, they are a good alternative to logging miles on a treadmill or stationary bike. By taxing the muscles, movement during jumping jacks can become more explosive, helping your body gain strength and muscle density. In addition, it is also a great calorie burner.
STRENGTH
Jumping jacks work all the major muscles in the lower body, strengthening your glutes, hamstrings, quads, hips, calves, and shins. The higher and faster you jump, the more power and strength you'll develop. In addition, jumping jacks also work your abdominal and shoulder muscles.
MUSCLE DENSITY
Studies show that jump training is good for bone health! One of the best ways to increase bone mineral density, especially in your hips, is to jump. Jumping creates a micro bend in the bone, thus stimulating a series of physiological reactions to strengthen that bone in response. The more bone mineral density you have, the less chance of osteoporosis you’ll get.
CALORIES
A 150-pound person doing just a single two-minute session (approximately 100 repetitions) of jumping jacks may burn around 19 calories. Doing jumping jacks for a total of 10 minutes broken up in spurts throughout the day would burn 94 calories total.
The name origin for the jumping jack exercise has sometimes erroneously been identified with John J. "Black Jack" Pershing. The Missouri-born general led U.S. forces in World War I has been credited with inventing the jumping jack as a training drill for cadets when he taught at West Point in the late 1800s. But in fact, the name comes from the jumping jack children's toy, which makes similar arm swing and leg splay motions when the strings are tugged. And although he played no part in inventing the exercise, the late fitness expert Jack LaLanne was given credit for popularizing it in the United States.
Regardless of its origins, the jumping jack is definitely one of the most underestimated exercises in your repertoire. So, grab that sweatband, lace up those shoes, and hit the tunes; it's time for a jumping jack challenge with all its variations:
STANDARD JUMPING JACK
Stand upright with your legs together, arms at your sides. Bend your knees slightly, and jump into the air. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head. Jump back to starting position. Repeat.
PRESS JACK
Hold a weight or medicine ball in both hands up at your chest as you stand with your feet together. Then jump your feet out to the side shoulder-width apart or wider as you press your arms with the weight or ball straight up toward the ceiling. Then jump your feet back together and bring the weight/ball back down to your chest. Repeat, moving quickly to jump back out as you press the weight back overhead
SEAL JACK
Start standing with your arms together out in front of you at shoulder height. Place your palms together. Then jump your feet out wide and open your arms out to the side at shoulder height. Quickly jump your feet back in and bring your palms back together. Keep your arms at about shoulder height. Repeat, jumping your feet back out as you open your arms out to the side. Move as quickly as possible.
PLYO JACK
Start standing tall with your feet together and your arms down by your sides. Then just slightly squat, pushing your butt back, to load your glutes so you can explode up off the ground. You will then perform the same movement as with the Basic Jumping Jack, but instead of jumping your feet out wide on the ground, you will want to explode up off the ground as you jump your feet out wide. As you jump up off the ground, raising your legs up to the sides as you jump, you will swing your arms out to the sides and up overhead. To land, bring your feet back together and sink back into a little squat. You want to squat a little as you land to help load your legs for the next jump while also landing softly to protect your knees. Bring your arms back down to your sides as you land and then repeat, jumping back up. The bigger your jump and the quicker you do the reps back to back, the harder this move will be. To make the move a little easier, pause between jumps. Repeat.
SQUAT JACK
Start standing with your feet together. Keeping your feet together, sink down into a little squat as you reach your hands up overhead. Make sure to sit your butt back so that you aren’t coming forward onto your toes; this position should look like Chair Pose.Staying low in the squat to make your legs work, jump your feet out wide, at least shoulder-width apart or wider. As you jump your feet out, bring your hands down and in between your legs to reach for the ground. You can try to touch your hands to the ground as you keep your butt down in the squat and chest up. But don’t worry so much about touching your hands to the ground if that means you round or hunch over. In this wide squat, try to get even lower than you were in the squat with your feet together. Then jump your feet back together and bring your hands back overhead. Do not stand up out of the squat during the movement. If you stay low in the squat and move quickly, your legs will have to work harder. Repeat.
BURPEE JACK
To do the Burpee Jack, start standing with your feet together. Then bend over and place your hands on the ground as you jump your feet back into a high plank position with your feet together. From that high plank position with your feet together, jump your feet out wide. Do not let your butt go up in the air as you jump your feet out. Jump your feet back together then jump your feet into your hands and come up back up to standing. As you lift your hands and come back to standing, perform either a basic Jumping Jack or a Plyo Jumping Jack. To regress the movement, step back into a plank position instead of jumping back. The quicker you do the movement and the bigger and higher your Plyo Jack is at the top, the harder the move will be.
PLANK JACK
Start in the high plank position with your hands under your shoulders and your feet together. Your body should be in a nice straight line from your head to your heels. Brace your abs then jump your feet out wide to each side so they are about shoulder-width apart. Then quickly jump them back in together. Repeat. Keep your core engaged as you jump your feet in and out and do not let your butt go up in the air. Also, do not let your hips sag or your hands creep out in front of your shoulders.
There are still more variations. To learn them, or to learn the ones listed above, click the button below for a complimentary assessment. Our Success Studio personal trainers will be more than happy to show you how to do each jack correctly so you can implement them into your exercise routine safely.