Tuesday, May 19, 2015

Full body workout: Jumping Jacks



 




Jumping Jacks

Since I've kinda misplaced my skipping rope for a day, i had to resort to another alternative of cardio training, hence jumping jacks.

The best thing is, it does not requires any gym equipment, just solely on ya coordination, strength resistance and endurance !

So what is jumping jacks ? A simple daily routine where you spread your legs wide and the hands touching overhead or behind ya head, sometimes in a clap and then returning to a position with the feet together and the arms at the sides.


Mostly used by the military staple workouts, it tends to improve strength and endurance while also tends to the flexibility of the body.



An aid against osteoporosis with increase of mobility and blood circulation throughout ya body ensures jumping jacks a great daily workout for the average joe of today.



Increases metabolism rate while burning calories in result to  decreasing fat. Giving you an all rounder workout to suit ya daily needs.

Can be achieved basically anywhere , by means in the room, outdoors or even your office pantry.



one simple workout yet many body parts are getting worked!since its a great overall body workout here are a few listed muscle groups that you are working on :-

calves , hip , shoulders, lower back, chest, core, hamstrings, quadriceps, biceps , upper back. gosh that a lot of parts !!

I've manage to complete 600 reps yesterday, and boy my arms and calves are pretty sore now as of today... but that will not stop me from continuing with this awesome daily routine. With many other variations around the web. Here are a few that is quite interesting to in-cooperate into ya daily workout regime.


Plank Jacks: Start in a modified plank position with your shoulders stacked over your wrists and feet together. Keeping your butt as low to the ground as possible, jump both legs out to the sides. Jump back to starting position. That's one rep.
What they work: Your arms, abs, quads, and back.



 Rotational Jacks: Stand upright with your feet together and hands together at your chest. Jump up and land with your feet slightly wider than shoulder-width apart with your toes turned slightly outward. As you lower into a squat, twist from the waist as you reach straight up toward the sky with your left hand and straight down to the floor with your right hand. Tap the floor with your right hand, then jump back to starting position. Repeat the jump squat, this time reaching up toward the sky with your right hand, and touching the floor with your left hand. Return to starting position to complete one rep. 

What they work: Your core, quads, hamstrings, butt, and back.











Floor Jack Splits: Lie on the floor with your thumbs interlocked, arms and legs outstretched, and feet together. Brace your core as you lift your arms and feet off the floor, keeping knees and elbows locked. Exhale as you lift your legs up and out to form a V and you lift your entire upper body off the ground. As you come up, swing your hands straight forward through the V. With control and without touching the floor, release your arms and legs and lower back to starting position. That's one rep.
What they work: Your upper and lower abs, chest, and quads. 




Seal Jacks : Stand straight with the arms down by the side. In one movement jump just high enough to spread the feet apart and clap the hands out in front of the chest. Quickly return back to the starting position and that is 1 rep
What they work : Quad, Chest, Shoulders, calves, back, butt, hamstrings, and hips





Remember to always re-hydrate ya self with H2O ... peace out..