Jumping Jack

The jumping jack is a classic calisthenics exercise to improve overall conditioning. It’s one the most recognizable exercises on the planet, and it’s almost synonymous with training for military recruits. It can be done for time or reps, often in dynamic warm-ups or to mobilize the hips and shoulders.


  1. Easy to learn and do. Anyone who’s had gym class has probably done these
  2. Burns calories and challenges cardiovascular system
  3. Good way to keep your heart rate up between sets and exercises
  4. Raises core temperature and mobilizes shoulders and hips before lifting or sports

Jumping Jack Images


Jumping Jack Instructions

Jumping Jack muscle diagram
  1. Begin by standing with your feet together, knees slightly bent, and arms to your side. This will be your starting position.
  2. Jump by extending the knees and ankles while raising your arms and shifting your legs outward. Land on the balls of your feet with legs apart and arms overhead.
  3. Re-bend the knees and jump again while lowering your arms and returning your legs to the starting position.
  4. Repeat for the desired number of repetitions.