Day 6
Complete everything by the end of the day. Tap a box each time you finish 10 reps.
0 of 200 reps logged
50 half jacks
0 of 50 done
50 jumping jacks
0 of 50 done
50 seal jacks
0 of 50 done
50 knee-to-elbow
0 of 50 done
Four kinds of standing cardio today, 50 of each: half jacks, jumping jacks, seal jacks and knee-to-elbows. Five boxes of 10 per exercise, twenty boxes in all. Nothing here touches the floor, so this is a card that can be filled almost anywhere you have room to stand.
The three jack variations are a study in how one movement pattern changes with the arms. Half jacks jump the feet out and in with the arms staying at your sides, which keeps the work in the legs. Jumping jacks add the full overhead arm sweep. Seal jacks change the arm path again, opening them wide to the sides and clapping them together in front of the chest, which brings the chest and the muscles between the shoulder blades into it. Knee-to-elbows close the card standing upright with the hands behind the head, lifting one knee to meet the opposite elbow, which adds rotation and a moment of single-leg balance to every rep. Same footwork family, four different loads.
Land softly on all three jack variations - the knees should bend a little every time the feet touch down. In seal jacks, bring the arms together at chest height and keep them roughly straight through the sweep. In the standing knee-to-elbow, turn the torso toward the lifting knee rather than dropping the elbow to meet it, and steady yourself on the standing leg before the next rep.
Four jacks-style exercises, four different jobs for your arms, one steady heart rate.
Make it Harder: Cross off two boxes back to back every time, alternating which exercise you start with.
Make it Easier: Take all three jack variations at a step rather than a jump and keep the arm paths as drawn.
