CROSS-COUNTRY SEAL
This exercise mimics the motion of cross-country skiing, and improves cardiovascular endurance by working all the major muscle groups of the body. The cross-country seal opens the arms laterally, creating a multi-planar exercise that targets the shoulders, back, legs, and glutes.
progression
| LEVEL 1: | Sprint | |
| LEVEL 2: | Cross-Country Seal | |
| LEVEL 3: | Plus Jump |
Stand with your left foot in front of the right, arms extended. Bend softly at the knees, engage your core, and lean forward slightly.
Jump and switch feet, opening your arms and squeezing your shoulder blades while in the air. Land softly, with your right foot in front of the left.
Jump and switch feet again, returning to the starting position with your arms in front of you. Repeat with controlled speed.
X-JACK
This innovative twist on the traditional jumping jack will boost your metabolism and tone your legs, core, shoulders, and back.
progression
| LEVEL 1: | Jumping Jack | |
| LEVEL 2: | X-Jack | |
| LEVEL 3: | Star |
With feet shoulder width apart, bend from your hips, knees, and ankles and drop into a squat position. If you can, touch your toes with your fingertips
Jump out of the squat position. As you jump, extend your legs and raise your arms overhead, crossing your wrists to make an X.
Land with your feet together and your weight on the balls of your feet. Lower back to the squat position and repeat.