Jumping jack challenge for beginners

About this jumping jack challenge for beginners

Jumping jack challenge for beginners

Intensity level: beginner

Benefits: high intensity cardio training and strengthens leg muscles

Safety: please read the general safety information here

Warm up: you should warm up your muscles and joints by doing the warm up exercises shown in the exercise instructions section below.

What you need: you should wear training shoes to absorb some of the impact of the jumping.

Jumping jack challenge for beginners – chart

The challenge begins by alternating sets of jacks with side squats for recovery, to help you build up your stamina. As the challenge progresses, you will be doing more jacks in each set. From day 22 onwards, it’s jacks only. Instructions for the warm-up, jacks and side squats are below the chart.

Days 1-6

On the first 2 days of the challenge, you’ll do 10 single jacks, with 2 side squats (one to the right and one to the left) in between each one. On days 3 & 4 it’s 8 lots of 2 jacks and days 5 & 6 it’s 6 lots of 3 jacks.

Days 8-13

For the next stage of the challenge, you stick with 4 sets of jacks each day. The number of jacks in each set increases over the 6 days.

Days 15-20

Now it’s just 2 sets of jacks, with the number of jacks in each set increasing.

Day 22 onwards

For the last stage of the challenge, you do jacks continuously.

Jumping jack challenge for beginners chart

Exercise instructions

Warm up

Before you do the challenge every day, warm up your muscles and joints with 16 knee lifts:

Warm up Knee lift

Jacks & side squats

Jack

Side squat

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