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A classic cardio exercise, jumping jacks engage your entire body while boosting your heart rate. They burn calories and engage your core, aiding in fat loss and helping to sculpt a slimmer waistline.
Prior to the first workout, players must complete a fitness assessment. Players are asked to record their resting heart rates, then, following two minutes of jumping jacks, are asked to record their heart rates again. This data is used to approximate the relative intensity of the physical activity of completing that set of jumping jacks.
"Each phase of the sequence included a 2-min warm-up, followed by 5 min of jumping. The four heights, measured by the distance the subjects’ feet were elevated above the trampoline bed, were 18, 37, 75, and 100 cm. A 5- to 10-min rest period was provided between each jumping level." The jump heights in inches were: 7", 14.6", 29.5" and 39.4".
It consists of a standardized class that is either 55, 45 or 30 minutes in length, led by a certified instructor who leads participants through various exercises to a contemporary music soundtrack. Like BodyPump and other Les Mills programs, the movements, exercises and music are standardized for all instructors. [ 4 ]
By starting my day with movement, I also made progress on my hydration goal, drinking at least 40 ounces of water before 10:00 a.m. most days. I planned everything ahead of time.
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Schoolchildren in the US performing jumping jacks. A jumping jack, also known as a star jump and called a side-straddle hop in the US military, is a physical jumping exercise performed by jumping to a position with the legs spread wide and the hands going overhead, sometimes in a clap, and then returning to a position with the feet together and the arms at the sides.
For upper body, I do a shoulders day, a chest and triceps day, and a back and biceps day. With lower body, I’ll usually do two glutes and hamstrings days, plus a glutes, quads, and calves day.