Day 15: Jumping Jacks

…no, really. Jumping Jacks. I might create a video about them as well, because the benefits are tremendous, but to keep it brief, I’ll list some instead of going into a deep dive. You might just be surprised:

  1. Builds explosive power

  2. Trains balance

  3. Improves coordination, punishes poor coordination

  4. Increases your speed

  5. Strengthens your bones

  6. Raises your heart rate quickly

  7. Lengthens muscular stamina

In fact, due to the consistency of the reps, one can reliably use the jumping jack as an accurate test of overall physiological improvement. The two most effective metrics are: speed & recovery.

  1. Speed- Set a standard time/rest interval (example 1:00), and test at the domain every single time.

  2. Recovery - How ready are you for the next interval? 50% recovered? 80%? Almost fully recovered? Not-at-all-put-me-on-the-couch-recovered? :)

Time Domain

  • EMOM - Every minute, at the top of the minute, begin your jacks. Rest the remainder of the minute. Repeat 5 times.

    • 00:00 - Start the clock

    • Execute :30 of smooth, jacks (think: “slow is smooth, smooth is fast.”

    • 00:30- Rest the remainder of the minute

    • 1:00 - Start again at the top of the next minute. This is a round.

    • Complete 5 rounds.

  • Example:

    • Basically, it’s :30 on, :30 off, for 05:00

Workout Level Suggestions

  • Level 1, 2, & 3: All levels execute for :30 per round

Coaches Plan

Jumping jacks will remind you why coordination matters, especially for older cats like us. We don’t heal like kids, so preventing the fall in the first place is advantageous. Focus on the numbers and the execution.

Resources - How to

Always remember, the load instrument does not matter - kettlebells, sandbags, dumbbells, slam balls, bag of salt, … Just note it.

Score: Share to website comments and/or Facebook

  • Note the number of jacks completed in EACH of the 5-rounds.

  • Note your recovery pace for EACH round.

  • Share how it felt.

    • Was the rest period long enough?

    • How coordinated did you feel?

    • What was challenging?

    • Did anything hurt?