Fit for Life…Everyday Exercise 5 of 10

JUMPING JACKS! This is the fifth exercise of ten in the functional fitness series, and it is the first exercise in the group so far which provides an opportunity to train the cardio-respiratory system while also challenging your functional balance and coordination. The shoulders, core, hips, legs and ankles are all activated during a jumping jack maneuver.

This old-fashioned, body weight exercise is considered a high impact maneuver when executed in its traditional form. The hops made out to the side may create too much impact stress for individuals with joint pain or instability in their knees, hips, or ankles. Shoulder joints will also be used to a full range of motion (overhead), so again, moderate your moves if you have known weakness or pain in these areas. A modified jumping jack (described below) may be performed and will give you similar fitness benefits while keeping your joints happy.

HOW TO PERFORM:

  • Stand with your feet together and your hands down by your side.
  • Engage your stomach muscles, then
  • In one motion jump your feet out to the side and raise your arms above your head.
  • Immediately reverse that motion by jumping back to the starting position.
  • Perform as many repetitions as you can (10-100) while maintaining good form.
Jumping-Jacks

Jumping Jack


MODIFIED SIDE JACKS: 

  • Stand with your feet together and your hands down by your side.
  • Engage your stomach muscles, then
  • In one motion move one foot out to the side and raise your arms above your head.
  • Immediately reverse that motion by returning your arms and leg to the starting position.
  • In the next motion, move the other foot out to the side and raise your arms above your head.
  • Perform as many repetitions as you can (10-100) while maintaining good form.

jumping jack modified

TO PROGRESS: Once you are able to perform 2 to 5 sets of  10 repetitions of jumping jacks, you may want to add small jump rope type hops and / or skipping moves to the jumping portion of your functional fitness routine. All of these exercises will help increase your leg strength, stamina, balance and coordination. Functional fitness exercise 6 of 10 will be posted before the Thanksgiving holiday. Cheers!

5 thoughts on “Fit for Life…Everyday Exercise 5 of 10

  1. TONI BEER says:

    I bet my joints can take it…….see what the bladder thinks.Will let you know!!!!!

    Toni Beer Bad Toni Designs 520-896-2386 “she made this outta what?”

    Date: Sat, 21 Nov 2015 23:01:54 +0000 To: tonibeer@msn.com

    Like

    • Hi Frank,
      Low impact exercises do not contain movements of one or both feet leaving the ground via hopping or jumping.
      The side jack does not require a ‘hop’ for the single leg, only a movement to the side and back.
      Does that help?

      Like

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