Day 25 pairs march jacks with two horizontal arm swings. The circuit is 20 march jacks, 20 seal jacks, 20 march jacks and 20 twist jacks - straight through for a set, 2 minutes rest, 3, 5 or 7 sets by level. It is the last of the march jack days, and it surrounds the vertical reach of the march jack with two jumping variations that swing the arms sideways.
March jacks - knee up to hip height as both arms rise overhead - open and close the leg block, standing on one leg for half of every rep. Seal jacks sit in the middle: jump the feet apart as the arms open wide, jump them together as the palms clap. Twist jacks finish: jump the feet apart as the arms swing across to one side and the torso turns with them, back to centre, then to the other side. One exercise reaches up, one opens out, one turns across - and the two jumping ones bracket the standing one, so the balance work in the march jacks lands between two bouts of jumping and rotation.
March jacks tall on the standing leg with the knee high. Seal jacks open all the way, palms meeting on the return. Twist jacks turning from the waist, feet landing forward, arms level as they swing. Land softly through both jumping exercises; the seal jack and twist jack together are 40 landings in the middle of the circuit.
Reach up, swing wide, reach up, turn - three jacks, three arm paths, and the standing leg had to hold steady between two rounds of jumping.
Make it Harder: Land every seal jack and twist jack in silence - the quieter the landing, the more the legs are absorbing.
Make it Easier: Do the seal jacks and twist jacks as step-outs and keep the march jacks as written.
