The Jumping Jack is one of the most underwhelming bodyweight exercises that we all remember doing back in gym class. It is so basic in fact, that we forget about it in favor of more popular exercises to help us burn fat and calories like Burpees or Squat Jumps. Just because the jumping jack is sort of boring doesn’t mean we can’t spice it up a little and include it in our workout routine. Here is a fun Jumping Jack Variation you can do if you are bored with the basic gym class version.
In case you may have forgotten how to do the basic Jumping Jack, start by standing tall with your feet together and arms down by your sides. Next, jump both your feet out to the sides, so that your feet are shoulder-width apart or wider. As you jump your feet out wide, raise your arms up to the sides and overhead. Then bring your arms back down to your sides as you jump your feet back in together.
The Press Jack is a great variation of the Basic Jumping Jack if you want to work your shoulders more. You can do this Jumping Jack without weight, but it can be made more challenging by holding a weight, medicine ball or even simply a soccer ball in both hands.
To do the Press Jack, hold a weight or ball in both hands up at your chest as you stand with your feet out to the side shoulder-width apart or wider. Bring the weight/ball down to your chest and squat. Then, press the ball or weight straight up toward the ceiling as you jump your feet together. Repeat, moving quickly as you jump in and out, pressing the weight back overhead. You don’t need a heavy weight to make this exercise challenging. Use a weight you can still move quickly with that will challenge your shoulders.
