Primary muscles: Glutes, hip flexors, quads
Secondary muscles: Abs, calves, hamstrings, lower back, shoulders
Equipment: No equipment
IN AND OUT JACKS INSTRUCTIONS
1. Stand straight with your feet together and hands by your sides.
2. Jump up, spread your feet, bend your knees pressing your hips back, and open your arms.
3. Push through the heels to jump back up and bring both hands together above your head.
4. Repeat until the set is complete.
PROPER FORM AND BREATHING PATTERN
Breathe in as you spread your feet and land softly on the toes and balls of the feet. Keep your back straight, your hips back and don’t let the knees extend beyond the toes. Breathe out as you put the pressure on the heels of the feet to jump back up, and reach your hands above your head.
EXERCISE BENEFITS
The in and out jacks is a great cardio move that improves muscle endurance, boosts aerobic fitness and increases the body’s metabolic rate. This exercise also engages the lower body and helps to tone and sculpt the glutes, hips, thighs and legs.
DEMONSTRATION
SETS AND REPS
Practice doing jumping jacks and squat jacks first. Once you’re comfortable with your form, advance to in and out jacks and do 2 to 3, 30-second to 1-minute sets.
CALORIES BURNED
To calculate the number of calories burned doing the in and out jacks, enter your weight and the duration of the exercise:
RELATED FULL BODY EXERCISES
Try these other full body exercises to get your heart rate up and burn even more calories:
Figure 8 squat
Forward jump shuffle back
Dumbbell pullover leg raise
Plie squat scoop up
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