Full body
Power Jacks
A bigger jumping jack. You jump out wide into a small squat with your arms swinging overhead, then jump back in and cross your arms in front of your chest.
- Works
- Quads, glutes, calves, core, side shoulders
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Stand tall with your feet together and your hands crossed in front of your chest.
- 2Jump your feet out wide and sink into a small squat as you swing your arms out and up overhead.
- 3Jump your feet back together, bringing your arms down to cross in front of your chest.
- 4Keep going at a strong, steady rhythm.
Cues
- Land soft, with your knees bent every time.
- Big arms: reach all the way overhead.
- Knees out over your toes when you land wide.
Common mistakes
- Landing with straight legs. Bend your knees as you land so your legs soak up the impact.
- Knees caving in on the wide landing. Push them out in line with your toes.
- Tiny arm swings. Reach all the way up and all the way across. The big arms are part of what makes it a power jack.
Easier
Tiff's version steps out to each side instead of jumping.
Harder
Sink a little deeper into each wide landing, or work 40 seconds on and 20 off.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
What's the difference between power jacks and jumping jacks?
Power jacks are bigger. You land wider in a small squat, and your arms swing further, crossing in front of your chest on the way in. Your legs work harder and your heart rate climbs faster than with regular jumping jacks.
