A jumping jack is performed by simultaneously jumping your feet away from each other while swinging your arms up to clap your hands overhead. Considered one of the basic calesthenic exercises, a jumping jack is great for increasing flexibility of the upper body and strengthening of the muscles of the legs. Although all the major muscles are used to perform a jumping jack, there isn't much resistance on the upper body, therefore, making it hard to consider it a total body workout. This doesn't mean the end of jumping jacks, though. Try using these different versions of a jumping jack that will not only work the muscles of the upper body just as hard as the lower body, they will increase coordination, stability, core control and aerobic endurance.
Jumping Jacks With Dumbbell Shoulder Press
In this exercise, you will replace the overhead swinging motion of the arms with a shoulder press with dumbbells. This will create resistance training for the upper body all while still working the muscles of the legs. Position your feet side by side and facing forward while holding a dumbbell in each hand. Draw the dumbbells up above your shoulders with your palms facing away from you. Position your arms at the starting position for a shoulder press and keep your elbows wide. Simultaneously jump your feet away from each other and press the dumbbells up by extending your elbows. Quickly return to the starting position by jumping your feet back together and drawing the dumbbells back to your shoulders.
Jumping Jacks With Medicine Ball Chest Press
Similar to the jumping jacks with shoulder press, the jumping jacks with a medicine ball chest press will work the muscles of the entire body by adding resistance to the muscles of the upper body via weight and gravity. Start with your legs together and feet facing straight ahead. Hold a medicine ball with both hands at chest height with your elbows out to your sides. Jump your feet out to the side as you press the medicine ball straight ahead without allowing it to drop lower than chest height. Quickly jump your feet back together as you draw the ball back into your chest.
Horizontal Jumping Jacks
Horizontal jumping jacks require a great deal of upper body and core strength and should only be attempted if you are confident in both. Get into a pushup position with your hands spaced slightly wider than shoulder-width apart and both legs extended so that you are balancing your body weight between your hands and feet. Contract your core muscles and ensure that your spine is in a neutral position. Hold firm with your upper body as you begin to jump your feet away and then back together as you would if you were performing jumping jacks standing upright.
Power Jacks
This version of a jumping jack will increase the intensity on the muscles of the lower body, whereas the other variations increased the intensity of the upper body. Start with your feet side by side and your arms resting at your sides. Instead of jumping your feet directly to the side as with the basic jumping jack -- jump up and spread your legs in mid-air. Control your body weight to the floor with wide legs and continue to lower down into a squat as soon as your feet touch the floor. Quickly jump back up, bringing your feet back together in mid-air before landing softly on the balls of your feet. To lessen the chance of lower back injury, only raise your arms laterally to shoulder height with this exercise.
References
- "You Are Your Own Gym"; Mark Lauren and Joshua Clark; 2010
- "Water Exercise"; Martha White; 1995
- Military.com; Avoid the Gym by Using Calistenics; Stew Smith
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