Day 17 is all jacks and hops. The set is 10 jumping jacks, 4 seal jacks, 10 jumping jacks, 10 hops on the spot, 4 toe tap hops and 10 hops on the spot, with 2 minutes rest before the next one. Hops on the spot are new: hands on the hips, feet together, small two-footed bounces straight up and down, each landing a rep.
The top row uses the jumping jack as its base and the seal jack as its accent, only 4 of them, a quick change of arm pattern in the middle of 20 jacks. The bottom row does the same with hops on the spot as the base and toe tap hops as the accent, 4 again, 2 taps per side. So the card has two kinds of bounce with two kinds of interruption, and the interruptions are short enough that the rhythm never really breaks. Hops on the spot look like nothing and are not nothing: twenty of them per set with the hands on the hips is calf and ankle work at running speed.
Keep the jumping jacks tall and the seal jacks' clap in front of the chest with straight arms. On hops on the spot, stay on the balls of the feet, keep the hops low and quick and let the ankles do the work rather than the knees. For the toe tap hops, bring the knee high so the hand reaches the foot without a deep bend of the back.
Hands on hips, feet leaving the ground - this is the smallest jump in the program, done a lot.
Make it Harder: Take the hops on the spot higher, tucking the knees a little on each one.
Make it Easier: Do the hops on the spot as heel raises with a bounce - the balls of the feet stay on the floor and only the heels lift.
