The jumping jack is a singularly effective exercise, used in elementary school PE classes and military PT training alike. Doing jumping jacks is kind of fun, and, in mobilizing the entire body, quickly gets one’s blood pumping and heart rate soaring. You can do them in a small space, without a lick of equipment. You can incorporate them into a full-fledged cardio workout, or intersperse them into your day; taking a jumping jack break is a great way to shake off malaise and regain focus when you’re working from home.
There’s nothing wrong with doing jumping jacks in the standard way. But if your JJ routine is feeling a little stale, there are plenty of ways to mix it up. The jumping jack variations depicted below work your body (not to mention your coordination) in different ways, and while they won’t feel as intuitive as the traditional variety, that will make them even more effective; the resulting “muscle confusion” will challenge your body all the more.
Medicine Ball Press Jumping Jack
Squat Jumping Jack
Split Squat Jumping Jack
Star Jumping Jack
Crossover Jumping Jack
Skier Jumping Jack
Seal Jumping Jack
Jumping Rope Jack
Burpee Jumping Jack
Battle Rope Jumping Jack
Resistance Band Reverse Fly Jumping Jack
Resistance Band Fly Jumping Jack