Begin stretching muscles of legs and arms. (i.e. hamstrings, quadriceps, glutes, calves, shoulders, back, triceps, biceps.) Stretching is very important in this exercise to avoid injury.
Assume an erect position, with feet together and arms at your side.
Slightly bend your knees, and propel yourself a few inches into the air.
While in air, bring your legs out to the side about shoulder width or slightly wider.
As you are moving your legs outward, you should raise your arms up over your head; arms should be slightly bent throughout the entire in-air movement.
Your feet should land shoulder width or wider as your hands meet above your head with arms slightly bent.
Quickly jump back to Step 2 and repeat Steps 3-6. Recommended 10-100 repetitions, depending on your physical health.
If jumping jacks are your last workout of the day, cool down stretching is essential.
Step up
How to do:
Place one foot on a step and push down through your heel to lift your other leg up.
Return to the starting position and finish all reps with one leg before switching legs and repeating the exercise.
Push up
How to do:
Assume the classic pushup position: legs straight, hands beneath your shoulders.
Now brace your core.
Keeping your body rigid, lower yourself until your chest touches the floor.
Then push back up until your arms are extended.
Squats
How to do:
Stand with your head facing forward and your chest held up and out.
Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance.
Sit back and down like you're sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.
Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.
Keep your body tight, and push through your heels to bring yourself back to the starting position.
Crunches
How to do:
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Place your hands behind your head so your thumbs are behind your ears.
Don’t lace your fingers together.
Hold your elbows out to the sides but rounded slightly in.
Tilt your chin slightly, leaving a few inches of space between your chin and your chest.
Gently pull your abdominals inward.
Curl up and forward so that your head, neck, and shoulder blades lift off the floor.
Hold for a moment at the top of the movement and then lower slowly back down.
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