Jumping Jack

Setup

- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.

- For Jumping Jack, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Stand tall with feet together, knees soft and enough clear space for the arms and landing.

Execution

- Jump to a comfortable stance as the arms rise, land softly, then jump back to the start as the arms lower.

Range, tempo and breathing

- Complete 3 × 30–90 seconds at a repeatable pace. Build up gradually and keep acceleration and braking inside any measured distance.

- Keep breathing continuously behind a steady brace. Do not hold the breath to extend the timer.

Common mistakes and prevention

- Do not land on stiff knees, slap the feet down or force the arms behind the ears. Step side to side for a lower-impact version.

Regression and progression

- Lower the pace, resistance, incline or work interval until breathing and movement are coordinated.

- Increase one variable at a time: duration or distance first, then pace or resistance.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Stop as well if the route, landing area, grip or machine is no longer secure.