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:
Builds explosive power
Trains balance
Improves coordination, punishes poor coordination
Increases your speed
Strengthens your bones
Raises your heart rate quickly
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.
Speed- Set a standard time/rest interval (example 1:00), and test at the domain every single time.
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?