JUMPING JACK
TARGETS /// calves, quads, shoulders (primary); abs (secondary)
EQUIPMENT /// none
You can get a cardio workout, improve your core stability, and train anywhere with this bodyweight classic. Use jumping jacks as a warm-up to improve circulation, or as a finisher in a circuit. The dynamic motion of this movement can help improve flexibility, as well.
[1]Stand with your feet together and your arms at your sides.
[2]Jump up and simultaneously widen your stance to about 1.5 times shoulder width, while swinging your arms out and over your head.
[3]Immediately jump again and bring your feet back together while lowering your arms back down to your sides. Repeat in a rapid, continuous motion.
VARIATION
Star jack (more challenging) Jump up higher than a normal jack, while simultaneously swinging your arms and kicking your legs out to the sides, then pulling your feet back in before landing.