Stand tall with your feet together and your arms extended in front of you at shoulder height, palms together. Jump your feet out wide while sweeping your arms open to the sides, then jump back in and clap your hands together in front of your chest - like a seal applauding its own workout. Keep the arms at shoulder height throughout and land softly on the balls of your feet.

Works: shoulders, chest, quads, calves

Breathing: Steady and rhythmic, in time with the jumps.

Common Mistakes: Letting the arms drop below shoulder height, landing flat-footed with stiff knees, and shortening the arm sweep so the chest never opens up.

Make Easier: Step one foot out at a time instead of jumping while keeping the full arm sweep, or slow the whole rhythm down.

Make Harder: Pick up the pace and extend the set, or move on to Jump Knee-Tucks for a bigger jump and Jumping Ts to change the pattern.