4EverFit

From the Blog

Weekly Fitness Challenge

9th September 2020

Jumping Jack-Jumping Rope-Wall Sit

This week’s challenge is designed to stimulate your ankles, feet, and leg muscles with a bit of jumping and a wall sit to finish it off.  Lateral jumping performed during a jumping jack is great for your calf muscles and the smaller muscles of your feet. Landing while the legs are moving apart and quickly reacting with a jump back together provides tremendous stimulation to your feet and lower legs.  Jumping rope is great for your calves, your core, and your heart. The wall sit will stimulate your quads, glutes, and hamstrings.  Focus your weight on your heals during the wall sit to get the maximum engagement from your glutes and hamstrings. Doing these exercises daily will help any athlete or runner improve their lower body strength and prevent injuries.

Perform the following exercises in a row without resting between exercises.

  • 25 or 50 Jumping Jacks
  • 1 or 2 Minutes of Jump Rope – If you don’t have one just jump in place.
  • 1 or 2 Minute wall sit.

Watch our video for a description and some tips.