10 Essential Moves for Any Workout

Learn the proper form and technique for these basic bodyweight exercises to prevent injury and better results. (12 Photos)

Jessica Smith on Nov 8, 2012 at 4:45PM

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10 Essential Moves for Any Workout

Vanessa Rogers

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Must Do Move #9: The Jumping Jack

You probably did these in gym class back in school, and this classic calisthenic is still is a great way to get your heart rate up, burn calories and engage your entire body.

How to:  Start standing with feet together, arms down by sides [as shown in photo A]. Quickly jump your feet wide apart and open arms out and up (your body should make an ‘X’ shape) [as shown in photo B]. Repeat as quickly as you can.

Form Tip: Think about pressing your shoulders down your back as you close your legs and lower your arms, and try to stay light on your feet as you jump.

Make It Easier: For a low impact option, try tapping your right foot out to the side as you reach your right arm overhead. Bring your feet back together and lower your arm, then repeat on the left side. Alternate as quickly as you can.

Make It Harder: Increase your speed, or even more advanced, turn it into a plyo jack! Start with feet together, bend knees and jump up, opening your arms and legs into an ‘X’ shape mid-air. Land softly with feet together, knees bent and arms by sides.

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