Library / Core
Jumping Jack
Bodyweight · Conditioning · Compound
Core QuadricepsCalves Joint friendly
Default prescription & biomechanics
- Primary muscles
- Core
- Secondary muscles
- Quadriceps, Calves
- Equipment
- Bodyweight
- Movement pattern
- Conditioning (Dynamic force)
- Difficulty
- Intermediate
- Working rep range
- 10-12 reps per set
- Between-set interval
- 90 seconds rest
Step-by-step coaching cues
- Stand with your feet together, keep your arms extended at your sides, spine straight, and look forward.
- Jump lightly, spreading your legs sideways to shoulder width (or a little more).
- Simultaneously, raise your arms to the sides until your hands meet above your head.
- Jump again, returning your feet to the starting position (together) and at the same time, lower your arms down the sides to the starting position, alongside your body, and repeat.
- PT Cue: Boosts cardiovascular health and endurance, strengthening the heart and lungs.
Joint & safety considerations
No specific joint contraindications are flagged for Jumping Jack. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Dumbbell Burpee | Dumbbell swap | Dumbbell |
| SkiErg Conditioning Intervals | Cardio Machine swap | Cardio Machine |
| Air Bike | Same movement pattern | Bodyweight |
| Alternating Battle Rope Waves | Same movement pattern | Bodyweight |
| Box Drop Jump Plyometrics | Same movement pattern | Bodyweight |
| Overhead Medicine Ball Slam | Same movement pattern | Bodyweight |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.