Abduction and adduction of the legs and lateral raising and lowering of the arms while jumping ► jumping jack

Individual work

Stand upright (feet almost together), grasp one end of each rope with your hands (rope ends pointing upwards), spread your legs out to the side while hopping (jumping) and bring them back together in the starting position. As you spread your legs apart, simultaneously bring your arms, which are stretched out and resting against your body, up and over (holding them up) or in front of your head. When closing the legs, bring the arms back to the body. The movement is colloquially known as a jumping jack.

Attention:
Maintain an upright position (body tension).

Lighten:
Smaller jumps (spread your legs less).

Harden:
Additional weight on the arms and/or legs.

1 rope/rope
1 (lantern) pole/tree/bar wall

2-4 weight cuffs ► to make the exercise more difficult (additional weight)