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In And Out Jacks | Illustrated Exercise Guide

In and out jacks exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/in-and-out-jacks/

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

In and out jacks exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/in-and-out-jacks/

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:

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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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Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

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Start the new year with a brand new workout plan to kickstart your fitness goals and get in better shape than ever! The Fresh Start Challenge is a 4-week workout plan that helps tone and sculpt your whole body, and that's living-room-friendly!

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