BRAVEREP
ROStart free
ConditioningBeginner

Jumping jacks

A simple full-body warm-up and conditioning staple.

Primary muscles
Lower body, cardio
Suggested target
3 sets × 40 seconds
Difficulty
Beginner

Why it helps

A minute of these warms up your whole body and gets your heart rate moving before the harder exercises — fewer stiff, cold reps once you get there.

How to do it

BraveREP athlete in the closed starting stance of a jumping jack.
Closed
BraveREP athlete in the open jumping jack position with arms overhead and feet wide.
Open
  1. 1Stand with your feet together, arms at your sides.
  2. 2Jump your feet out wide while raising your arms overhead.
  3. 3Jump back to the start in one smooth rhythm.
  4. 4Land softly through the balls of your feet.

Muscles worked

Front
Back

Primary

  • Quadriceps
  • Gluteus maximus
  • Gastrocnemius

Secondary

  • Tibialis anterior
  • Gluteus medius
  • Hip adductors
  • Middle deltoid
  • Hamstrings
  • Soleus

Stabilizers

  • Transverse abdominis
  • External oblique
  • Erector spinae

Beginner notes

Step one foot out at a time (no jump) for a low-impact version.

Common mistakes

  • Landing stiff-legged.
  • Slouching.
  • Half-raising the arms.

Progression

Increase your work time or pace as your conditioning improves.

Safety

Choose the step version if you have knee, ankle, or joint concerns.

Add it to your daily routine.

Start free

BRAVEREP does not replace advice from a doctor or physiotherapist. Stop if you feel pain and check with a professional.