How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Conditioning
Jumping Jack
The warm-up everyone knows and still rushes.
Full body · Bodyweight
See it move
One clean rep, then a full demo
The picture locks the shape. The clip is tempo. YouTube is a real set. Pause either if you need to.
10-second clip · one clean rep · muted loop
Jumping Jacks
Sarah Malone · NASM CPT
How to handle weight
Intervals should leave you able to hit the same split on the last round. If round one is a sprint you cannot repeat, you started too hot. Bike / rower: watch watts or pace, not pride.
Usual programming
45–60s pulse raise.
Caution
Skill before chaos. Land quietly on jumps. On the bag, hands up before power. Burpees: step back if the low back complains. Stop a round if you go dizzy — sit, do not keep swinging.
Setup
Jump out, arms up, jump in, land quiet.
Cues
- Soft knees
- Arms long
- Rhythm
Common mistakes
- Landing hard
- Holding the breath
- Tiny arms
Home swap
Step-jack
