Cardio exercise

Jumping Jack (180°)

How to do it

Stand with feet together and arms at your sides, facing a fixed point ahead as your reference direction.
Jump the feet out wide while raising the arms overhead, then jump again to rotate a full 180 degree turn to face the opposite direction.
Land softly through the calves after the turn, absorbing the rotation with bent knees.
Drive the turning power from the quadriceps and glutes rather than twisting only through the upper body.
Alternate the direction of the turn each repetition to work the rotation evenly both ways.
Keep the landing controlled and centered, and avoid over rotating past the target line, a common fault that throws off balance on the next jump.

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises

CalvesMuscles located at the back of the lower leg, responsible for plantar flexion of the foot. All Calves exercises