Jumping Jack Sequence

You may recognize some of these as bits and pieces of other patterns on here, but it's a complete sequence of jumping jacks with and without arms. All at once it can be a bit repetitive on the legs, but it can also be broken up with other moves.

I don't go by counts in water, rather time, making sure everyone has gotten the hang of it before moving on to the next move. Make each move a long set or break it into short sets and repeat.

• Jumping jack legs - no arms
• Small fast jack legs - no arms
• Jack jumps - no arms
• Jack tuck jumps - no arms

Adding hands:

• Jumping jack legs with arms underwater
• Small fast jacks with pulsing arms
• Jack jumps with arms underwater
• Jack tuck jumps with arms underwater

Adding weights:

• Jumping jack legs with overhead arms
• Jumping jack legs with underwater arms
• Jumping jack legs with surface bicep curls
• Jumping jack legs with triceps curls
• Jumping jack legs with chest press
• Small fast jacks with pulsing arms
• Jack jumps with underwater arms
• Jack tuck jumps with weights on surface for balance

Descriptions:

• Small fast jacks: jumping feet only a few inches apart, more than double time regular jacks, keep legs straight and really squeeze thighs and calves to force legs through water
• Jack jumps: feet start out in jumping jack, jump legs in together without touching ground and push legs back out to land wide; keep legs straight and make sure they touch before landing back out wide
• Jack tuck jumps: feet start out in jumping jack, jump legs in together with knees tucked to chest before landing back out wide (no touching in the center)
• Adding hands: all arm moves with just hands are the same; palms down, arms straight, mimic legs and pull hands down to sides when legs jump in and raise arms out to sides when legs jump out (this turns into a pulsing move with the small fast jacks because you want your hands to move at the same pace as your legs)
• Overhead arms with weights: regular jumping jack arms overhead only holding weights
• Underwater arms with weights: same as with just your hands, straight arms pull down and lift out to sides to mimic legs
• Surface bicep curls with weights: palms down, just elbows bending so weights touch front of shoulders; when legs jump out, curl hands in, when legs jump in, arms straighten out to sides
• Triceps curls with weights: palms facing back (thumbs down), just elbows bending so weights touch into hips or waist; when legs jump in, weights tap into sides, when legs jump out, arms straight out to sides
• Chest press with weights: arms start in triceps curl position (thumbs down and palms facing back); twist hand so thumbs turn up and weights touch in together in front of your chest
• Pulsing arms with weights: again, mimic small fast jacks with weights

Tips:

• If the chest press twist is too much with the weights, students can always modify to start with palms facing forward and arms straight out to sides. Jump legs in and pull weights in to touch in front of chest. This can make the move a little more manageable for those with rotator cuff issues.
• Retain loose grip on weights, especially during small fast jack arm moves.
• Legs may need to slow down when weights are added.
• I often repeat the first sequence several times to get just the legs down before adding just arms and then again before adding weights. It's nice to not have to worry about what your legs are doing since you're already familiar with it... you can concentrate on the added arms.

Cue soft knees and heels down.

Happy teaching!
Kate

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