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TRAIN THE SAME BODY PART

ALL CORE + CONDITIONING EXERCISES

01Forearm Plank3 × 30–45 sec02Side Plank3 × 30 sec / side03Dead Bug3 × 10 / side04Bird Dog3 × 8 / side05Lying Leg Raise3 × 10–1206Bicycle Crunch3 × 16 total07Russian Twist3 × 16 total08Mountain Climber4 × 30 sec09Jumping Jack4 × 45 sec10High Knees4 × 30 sec11Hollow-Body Hold3 × 20–30 sec12Ab-Wheel Rollout3 × 8–1213Kneeling Cable Crunch3 × 12–1514Hanging Knee Raise3 × 10–1215Pallof Press3 × 10 / side16Cable Wood Chop3 × 10 / side17Bear Crawl4 × 20 m18Reverse Crunch3 × 12–1519Flutter Kick3 × 30 sec20Farmer’s Carry4 × 30 m

CONDITIONING / FULL BODY

Jumping Jack

A simple rhythmic conditioning movement that raises body temperature and heart rate.

SETS / REPS4 × 45 sec
REST30 sec
LEVELBeginner

MOVEMENT ILLUSTRATION

SEE THE MOVEMENT.

A six-frame Jumping Jack reference. Follow the setup, controlled working path, return, and reset with the same form.

Jumping Jack technique — set position

01SETBuild a stable starting position.

Jumping Jack technique — brace position

02BRACECreate tension before moving.

Jumping Jack technique — lower position

03LOWEREnter the range with control.

Jumping Jack technique — work position

04WORKMove through the strongest path.

Jumping Jack technique — return position

05RETURNControl the return phase.

Jumping Jack technique — reset position

06RESETFinish balanced and repeat.

DO

WHAT YOU NEED TO DO

  • Land softly
  • Keep breathing
  • Use step-jacks to scale
  • Finish each set with clean technique
DON'T

WHAT TO AVOID

  • Do not hold your breath for the entire set.
  • Do not continue after the hips, ribs, or lower back lose position.
  • Do not choose speed over control.

STEP BY STEP

MOVE WITH CONTROL.

  1. Stand tall with arms by your sides.
  2. Jump feet out while sweeping arms overhead.
  3. Land softly with knees slightly bent.
  4. Jump back to the start and repeat at a steady pace.
STOP IF SOMETHING FEELS WRONG.

Muscle effort is expected; sharp pain, dizziness, numbness, or unusual discomfort is not. Reduce the load or range, stop the exercise, and seek qualified guidance when needed.