Enhancing Skills

Jumping jacks

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Dumbbell

Dumbbell jumping jacks are a full-body exercise that combines traditional jumping jacks with dumbbell training. This exercise involves holding dumbbells in both hands while performing jumping jacks.

Stretch to do prior to exercise:

  • Arm circles
  • Shoulder rolls
  • Leg swings

Warmup to do prior to exercise:

  • 5-10 minutes of light cardio such as:
    • jogging
    • jumping jacks
  • Dynamic stretches such as:
    • high knees
    • butt kicks

How to select the proper weight: Start with light weights and gradually increase as you become comfortable with the movement.

Proper form:

  1. Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides.
  2. Jump and bring your feet out to the sides while raising your arms straight up and out to the sides.
  3. Lower your arms and jump your feet back together.
  4. Repeat for the desired number of repetitions.

How to reduce difficulty: You can reduce the difficulty of this exercise by using lighter weights or by performing regular jumping jacks without the dumbbells.

How to increase difficulty: You can increase the difficulty of this exercise by using heavier weights or by performing a more challenging variation of jumping jacks, such as plyometric jumping jacks.

Number of reps:

  • Beginner: 10-12 reps for 2-3 sets
  • Intermediate: 12-15 reps for 3-4 sets
  • Advanced: 15-20 reps for 4-5 sets

Estimated time for exercise: 5-10 minutes

Body Group:

Cardio

Muscle Group(s):

Abdominals, Gluteus, Hamstring, Quadriceps, Shoulders

Muscles used:

Primary:

Deltoids, Quadriceps, Rectus Abdominis

Secondary:

Hamstrings, Calves

Tertiary:

N/A

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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