How to Do Power Jumping Jacks

Many calisthenics exercises have a more intense equivalent. One example is the power jumping jack, which you can start doing once regular jumping jacks start to become easy for you. In addition to working your thighs, calves and backside, the power jumping jack works your chest and back. The following steps explain how to do power jumping jacks.

Instructions

Difficulty: Moderate

1. Stand with your feet together and your arms pressed together in front of your chest. Tighten your abdominals to pull your pelvis forward and straighten the curve in your lower back.
2. Jump up and move your feet out until they're wider than your hips. Land with your knees bent and put your heels on the floor. At the same time, open your arms until your elbows are even with your shoulders. Keep your upper arms parallel to the floor and your lower arms perpendicular to the floor.
3. Bend your knees so your body lowers into a squat.
4. Rise up, jump and land with your feet together. Take care to land with your knees bent. At the same time, close your arms in front of you, touching your elbows and wrists together.
5. Repeat the exercise, working in sets and resting in between. As you improve, try doing power jumping jacks for a specific period of time and increase each week.

Tips & Warnings

• During the squat portion of the power jumping jack don't allow your knees to extend past your toes. Keep your knees and toes pointing forward.