Seal jacks

How to do it

1. Set upStand with your feet together and your arms straight out in front at shoulder height.
2. MoveJump your feet out as you open your arms wide to the sides, then jump in and clap your hands in front of you.
3. Watch forLetting your arms drop below shoulder height as you tire. They're half the point.

Easier or harder

Easier

Chest opener jacks: step out instead of jumping.

Harder

Seal squat jacks.

What it works

Muscles

Cardio, Quads, Upper body

Position

Standing

Intensity

High effort Hard

Impact

Jumping

Swap it for

• Jumping jacks
• Seal squat jacks
• Power jacks
• Predator squat jacks
• Step jacks
• Bodyweight thrusters

In these workouts

• 15-Minute HIIT Workout
• 30-Minute HIIT Workout
• Fat-Burning HIIT Workout