Clap jack

Category

Cardio

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Deltoids, Quadriceps Femoris, Gastrocnemius, Soleus

Secondary muscles

Gluteus Maximus, Gluteus Mideus, Biceps Femoris, Semitendinosus, Semimembranosus

How to do it

1. Begin by standing with your feet together and your arms extended by your sides at shoulder level.
2. Simultaneously jump your feet out to the sides to a wide stance while bringing your arms straight in front of you and clapping your hands together at chest level.
3. Jump your feet back together and bring your arms back to your sides to return to the starting position.
4. Repeat the movement continuously for the desired number of repetitions or duration.

Form tips

• Ensure your knees are slightly bent during the jumps to absorb impact and protect your joints.
• Breathe rhythmically throughout the exercise, exhaling as you jump out and clap, and inhaling as you return to the starting position.
• Focus on maintaining a consistent rhythm and avoiding excessive arm or leg movements to maximize efficiency.