✅ Benefits of Doing Jumping Jacks - SPORTS SAVVY MAGAZINE

Cardiovascular Health
They get your heart rate up quickly, improving heart and lung function.
Full-Body Movement
Works your arms, legs, and core simultaneously.
Burns Calories
Great for weight loss and boosting your metabolism.
Improves Coordination
Repeating the movement helps with timing and body awareness.
No Equipment Needed
You can do them anywhere—perfect for home or travel workouts.
Warm-Up or Main Workout
Use them to warm up, or do them in high reps or intervals as part of a HIIT session.

Start Position: Stand upright with your feet together and hands at your sides.
Jump: Simultaneously:
- Spread your legs shoulder-width (or wider),
- Raise your arms above your head (palms can touch or nearly touch).
Return: Jump again to bring your feet together and lower your arms back to your sides.
Repeat: Aim for a steady rhythm. Start with 30 seconds and gradually increase the time.

Day	Workout
Day 1	3 rounds of 30 seconds jumping jacks + 30 sec rest
Day 2	4 rounds of 30 sec jumping jacks + 20 sec rest
Day 3	5 rounds of 30 sec jumping jacks + 15 sec rest
Day 4	4 rounds of 45 sec jumping jacks + 20 sec rest
Day 5	3 rounds: 30 sec jacks + 15 squats + 10 push-ups (rest 1 min between rounds)
Day 6	5 rounds of 45 sec jumping jacks + 15 sec rest
Day 7	Challenge Day: 100 jumping jacks for time (as fast as you can, with good form)

Warm up for 2–3 minutes before each workout (arm circles, high knees, or light jogging in place).
Cool down with stretches, especially for your calves, thighs, and shoulders.
Stay hydrated and wear supportive shoes.