May 13th, 2023 3:00 PM Mr. Q Categories: Body Weight
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.
- Begin by standing with your feet hip-width apart.
- Jump up and spread your feet wider than shoulder-width apart while simultaneously raising your arms overhead.
- Jump again and bring your feet back together while lowering your arms to your sides.
- As you bring your feet together, lift one knee up toward your chest while swinging the opposite arm forward.
- Alternate legs and arms with each repetition.
- 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
Muscle Group(s):Calves, Chest, Hamstring, Quadriceps, Shoulders
Secondary:Hamstrings, Calves, Deltoids