Jumping jack

The classic general warm-up: it raises temperature and mobilises shoulder and hip at once, with no kit and anywhere. It does not replace a warm-up specific to the exercise you are about to do.

• Compound
• Bodyweight
• Beginner

How to do it

• Open feet and arms together and close them together
• Land softly, with the knee slightly bent
• Arms all the way overhead if the shoulder allows
• 30–60 s is enough as the first phase of a warm-up

Sets, reps and tempo

Ranges: 30–60 s as a warm-up

Tempo: Continuous rhythm and soft landings

Common mistakes

• Landing with stiff legs
• Losing the rhythm by uncoordinating arms and legs
• Using it as the only warm-up before a heavy set

Muscles worked

Primary

• Quads

Secondary

• Anterior deltoid
• Calves

Alternatives

• Jump rope
• Mountain Climber
• Burpee