Primary muscles: Glutes, quads, hip flexors
Secondary muscles: Legs, abs, shoulders
Equipment: No equipment
MODIFIED JUMPING JACKS INSTRUCTIONS
1. Stand straight with your feet together and your hands by your sides.
2. Take a step to the right and bring both hands together above your head.
3. Bring your right leg in, lower your arms and return to the starting position.
4. Repeat with the left leg and alternate sides until set is complete.
PROPER FORM AND BREATHING PATTERN
Keep the knees slightly bent and in line with your hips and feet. Engage your core muscles and your glutes and maintain a steady and smooth breathing pattern. Keep the arms extended and the elbows loose during the entire exercise.
Jumping jacks are a great full body exercise that enhances aerobic fitness, strengthens the entire body and promotes relaxation. This is a low-impact modified version of the regular jumping jack, also known as a side jack, that is perfect to help beginners increase their fitness level without putting a lot of strain on the knees.
SETS AND REPS
Start with 30 to 60 sec sets and, as you get used to the movement and improve your fitness level, quicken the steps and increase the length of the sets.
To calculate the number of calories burned doing the modified jumping jacks, enter your weight and the duration of the exercise: