Jumping jack

The classic jumping jack: a quick way to raise your heart rate and warm up the whole body.

How to do it

1. 01Stand tall with your feet together and arms at your sides.
2. 02Jump your feet out wider than your shoulders while swinging your arms overhead.
3. 03Jump your feet back together and bring your arms down.
4. 04Keep a smooth rhythm for the full interval, landing softly on the balls of your feet.

Common mistakes

• Landing heavily on your heels — land softly on the balls of your feet with soft knees.
• Knees caving on landing — keep them in line with your toes.
• Half arm swings — reach all the way overhead.

In the Conditioning progression

1. 1Step jack
2. 2Jumping jack
3. 3High knees
4. 4Mountain climber
5. 5Burpee (no push-up)
6. 6Burpee