Calisthenics
Beginner week

Jumping jack

  • Full body
  • Calves
  • Shoulders

Jump your feet out and your arms up, then back in.

Jumping jack: standing with feet together, then feet jumped wide with arms overhead.
Illustration © DAREBEE (CC BY-NC-ND 4.0)

How to do it

  1. Stand tall with your feet together and arms by your sides.
  2. Jump your feet out wide and swing your arms up over your head.
  3. Jump your feet back together and bring your arms down.
  4. Keep a steady rhythm, landing softly.

Common mistakes

  • Landing on flat feet. Land softly on the balls of your feet.
  • Arms only going halfway. Bring them all the way overhead.
  • Knees locked. Keep them slightly bent.

Easier or harder

Easier

Step jack: step one foot out to the side at a time instead of jumping. Quieter, and easier on the knees.

Step jack: standing, then one foot stepped out to the side with arms raised overhead.
Illustration © DAREBEE (CC BY-NC-ND 4.0)
Harder

Go at a faster pace.

In the plan

Beginner
Intermediate
Not used
Beginner week