Star Jumps

This is so powerful and advanced movement, which help you to build mostly your lower body and explosivity. It is a cardiovascular exercise and is used for endurance, to lose weight and to improve your jumping ability. Star jumps strengthen your deltoids, the large muscles at the top curve of your shoulders, and the trapezius muscles between your shoulders and neck. They also work all your major leg muscles, including hamstrings, quadriceps, abductors, adductors and calves.

Regular version:

Step1: Begin in a relaxed stance with your feet together. Bend at the knees and hips and bring your hands on the floor. This is a starting position.

Step2: Explode up and outwards with both your legs and arms - your body will look like a star from the front.

Step3: As you reach the top of the motion quickly gather both your arms and legs, and bring them back together before you land.

Step4: Land on the toes with your torso forward and quickly repeat the movement.

Modification version (for beginners):

For the modification you can make regular jumping jacks or two regular jumping jacks with one explode jacks.

Step1: Begin in a relaxed stance with your feet together. This is a starting position.

Step2: Bend the knees then jump and at the same time spreading your arms and legs simultaneously. Have your arms lifted to reach the ears and also open the feet wider than your shoulders’ width. Make this two times with fast movement.

Step3: Third time bend the knees little bit more and explode up outwards with both your legs and arms

Step4:Land with bent knees and quickly repeat the movement