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May 13th, 2023 3:00 PM Mr. Q Categories: Body Weight

Type:

Equipment:

Running jacks are a bodyweight exercise that combines the movements of jumping jacks and running in place. It is a high-intensity exercise that targets multiple muscle groups and can help to improve cardiovascular endurance.

Stretch: Before performing running jacks, it is recommended to stretch your lower body, including your quadriceps, hamstrings, calves, and hip flexors. Here are some stretches you can do:

• Quad stretch
• Hamstring stretch
• Calf stretch
• Hip flexor stretch

Warm-up: Perform some light cardio movements to raise your heart rate and warm up your muscles. You can do a quick jog in place, high knees, or jumping jacks.

How to select the proper weight: Running jacks are a bodyweight exercise, so no additional weight is required.

Proper form:

1. Begin by standing with your feet hip-width apart.
2. Jump up and spread your feet wider than shoulder-width apart while simultaneously raising your arms overhead.
3. Jump again and bring your feet back together while lowering your arms to your sides.
4. As you bring your feet together, lift one knee up toward your chest while swinging the opposite arm forward.
5. Alternate legs and arms with each repetition.
6. Keep your core engaged and your back straight throughout the exercise.

How to reduce the difficulty: To make running jacks easier, you can perform regular jumping jacks without the running motion or reduce the speed of the exercise.

How to increase the difficulty: To increase the difficulty of running jacks, you can add ankle weights or increase the speed of the exercise.

Number of reps: Beginner: 30 seconds Intermediate: 45 seconds Advanced: 60 seconds

Estimated time for exercise: 5-10 minutes