Step jack

A low-impact jumping jack: step out to the side as your arms rise, raising your heart rate without jumping.

How to do it

1. 01Stand tall with your feet together and arms by your sides.
2. 02Step one foot out to the side as you raise both arms overhead.
3. 03Bring the foot back and lower your arms, then step to the other side — alternate sides each rep.
4. 04Keep a steady, continuous rhythm for the full interval and keep breathing.

Common mistakes

• Tiny steps and half arm raises — step wide and reach fully overhead.
• Slouching — stand tall with a light brace.
• Shrugging — keep your shoulders relaxed as your arms rise.

In the Conditioning progression

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