Day 3 is a family gathering: jumping jacks, side jacks and seal jacks, twenty seconds each, back to back for a minute of continuous jumping per set with a minute of rest after. Pick your level - 3, 5 or 7 sets - and keep your feet moving from the first second to the last.
All three exercises share the same engine, a two-footed hop, but each steers it somewhere different. Jumping jacks send the arms overhead and work the shoulders through their biggest arc, side jacks add a lateral lean that wakes up the obliques and the sides of the trunk, and seal jacks swap the vertical arm swing for a horizontal clap that pulls the chest and rear shoulders into the minute. Same jump, three flavours: coordination cardio with the demand spread across variations.
Land softly on the balls of your feet with knees slightly bent - the quieter your landing, the better your mechanics. Take every arm movement through its full range: hands genuinely overhead in jumping jacks, a real reach-and-lean in side jacks, arms snapping fully wide and fully closed in seal jacks. Small, lazy arms turn a jack into a bounce.
Three jacks, one minute, no equipment - the simplest tools in fitness doing exactly what they were built for.
Make it Harder: Increase the tempo with each exercise so the seal jacks finish as the fastest twenty seconds of the minute.
Make it Easier: Take the seal jacks at half speed and use them to catch your breath mid-circuit.
