Jumping Jack Challenges

Written by: Chris Mitchell, Personal Trainer, O2 Fitness Brennan

Some days you just don’t make it to the gym.  As much as we hope those days are infrequent, we know it happens to the best of us from time to time.  Here’s a quick and easy solution to make sure you are able to get in some type of exercise everyday.

Jumping Jacks

Jumping Jack Challenges

A great and quick way to challenge your body through short burst, high intensity training!  No equipment necessary.

Jumping Jacks Challenge Number 1:

  • Do jumping jacks for 10 seconds, then rest for 10 seconds
  • Jumping jacks 20 seconds, rest 20 seconds
  • Jumping jacks 30 seconds, rest 30 seconds
  • Jumping jacks 30 seconds, rest 30 seconds
  • Jumping jacks 20 seconds, rest 20 seconds
  • Jumping jacks 10 seconds, rest 10 seconds

 Jumping Jacks Challenge Number 2

This one is more difficult: do the same thing, but this time do jumping jacks as fast as you can. I call them SPEED JACKS! So it looks like this:

  • Speed jacks 10 seconds, rest 10 seconds
  • Speed jacks 20 seconds, rest 20 seconds
  • Speed jacks 30 seconds, rest 30 seconds
  • Speed jacks 30 seconds, rest 30 seconds
  • Speed jacks 20 seconds, rest 20 seconds
  • Speed jacks 10 seconds, rest 10 seconds

Be careful to keep the knees right in line with your feet (often knees will cave inward), which means when you are going more quickly you may not jump out as wide. Also your arms will be more bent (not almost straight and reaching up towards ceiling like a regular jumping jack).

Jumping Jacks Challenge Number 3: The Ultimate Challenge!

  • Speed jacks 10 seconds, rest 10 seconds
  • Speed jacks 20 seconds, rest 20 seconds
  • Speed jacks 30 seconds, rest 30 seconds
  • Speed jacks 40 seconds, rest 30 seconds
  • Speed jacks 50 seconds, rest 30 seconds
  • Speed jacks 60 seconds, rest 30 seconds
  • Speed jacks 60 seconds, rest 30 seconds
  • Speed jacks 50 seconds, rest 30 seconds
  • Speed jacks 40 seconds, rest 30 seconds
  • Speed jacks 30 seconds, rest 30 seconds
  • Speed jacks 20 seconds, rest 20 seconds
  • Speed jacks 10 seconds, rest 10 seconds

 
AWESOME WORK!

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