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Cross Country Jumping Jacks – place right arm and right leg forward jump and switch left arm and left leg forward. Lateral Plank Walk. Equipment Free Complete as many rounds and reps as possible in 14 minutes of: 14 dips between chairs 50 air squats 100 jumping jacks. Start in a high plank. Jump your feet out and in (like jumping jacks). They’ll get your heart pumping while improving coordination, balance, and muscular development. March in place sitting down while drawing circles in the air with both hands. Getting your heart rate up is the number one way to burn fat, and learning how to do Jumping Jacks is a great total-body exercise for accomplishing that very … According to the Health Status website, a person weighing 150 pounds will burn about 153 calories during 30 minutes of performing jumping jacks at a moderate intensity and about 274 calories jumping at a vigorous intensity. 3. Invisible Jump Rope. Try opposite sides – place right arm and left leg forward jump and switch left arm and right leg forward. More. This is a calisthenics workout, which means it’s great for cardiovascular health and boosting your metabolism. Keep your core engaged and hips stable to minimize how much your butt bounces up and down. 5. However, jumping jacks will effectively develop your cardiovascular system, improving the health of your heart. The path of movement performed in a jumping jack, with both legs and arms opening out and up, is done in the frontal plane. 50 jumping jacks or lateral steps. Jumping jacks are such a traditional exercise that you may not realize the muscular benefit they provide. Jumping jacks or star jumps: 3 sets of 30 seconds Speed skaters: 3 sets of 10 reps per leg Jumping jacks are more joint-friendly than many other forms of bodyweight conditioning. That’s why jumping an invisible rope (or performing bunny hops, if that sounds more fun) is a great alternative to jumping jacks. Little hops are usually easier on wobbly knees than larger side-to-side jumps, Wickham explains. You can mix jumping jacks with low-intensity exercises to keep your heart rate elevated during the entire workout. ... Plank Jack. Your feet do the same thing, but your arms are bent at the elbows at a 90-degree angle. This, in turn, helps exercise the heart muscles and other organs like the lungs. Traditional jumping jacks. Lateral raise jumping jacks. Also, a lot of daily life and sport require you to be strong, powerful, and resilient in the frontal plane. Master the Kipping Muscle-Up . 3. 3. 4. They're a joint-friendly conditioning tool. So they make sense. Jumping Jack Flash by Luke Downing For Time 50 Air Squats 50 Jumping Jacks 50 Push-Ups 50 Jumping Jacks 50 Lunges 50 Jumping Jacks 50 Burpees 50 Jumping Jacks 50 Mountain Climbers (L+R=1) 50 Jumping Jacks 50 Mountain Climbers (L+R=1) 50 Jumping Jacks 50 Burpees 50 Jumping Jacks 50 Lunges 50 Jumping Jacks 50 Push-Ups 50 Jumping Jacks 50 … Jumping jacks work you in the frontal plane just like side lunges or lateral jumps do. The heart has to work extra hard to pump enough oxygenated blood and also bring back the carbon dioxide loaded blood from the cells. 6. Jumping Jacks is a simple, easy-to-do move, and a great way to fit in cardio anywhere and anytime! Lateral bear crawls: 3 sets of 20 yards each way (See them in this superhero strength workout.) The jumping jack is a high-intensity exercise that keeps your heart rate up and activates all muscle groups. Jumping jack is an aerobic cardio exercise, meaning, you use oxygen to meet the energy demands and stimulate the heart muscles. 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