A Typical Session
20 Min
Warm-up
5m
Main Set
10m
Finisher
5m
9 kcal
/ min (est.)
3 × 30s
sets × reps
Why this exercise
Difficulty: Beginner
Boosts heart rate, warms up muscles, and improves overall body coordination.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
30s
Rest
30s
How to Perform
- 1.Stand with feet together and arms at your sides.
- 2.Jump both feet out to the sides while raising your arms overhead.
- 3.Return to the starting position and repeat rhythmically.
Pro Tips
- •Land softly to reduce joint impact.
- •Keep your abs tight and chest lifted.
- •Increase pace gradually to raise intensity.
Equipment
None
Safety
Avoid locking knees or overextending arms.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.