All exercisesWarm-ups·Shoulders 
Jumping Jacks
ShouldersCalvesCore
Art style
Step 1 / 3
At a glance
- Equipment
- None — bodyweight
- Suggested hold
- 30–60 seconds
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Common mistakes
You land heavy on flat feet instead of staying springy on the balls of the feet.
You let the arms flap to shoulder height instead of sweeping them all the way overhead.
You sprint through it like a conditioning drill when the goal is an easy, sustainable rhythm.
What to focus on
Keep the knees soft and the landings quiet so the ankles and calves warm up without jarring.
Use the full overhead arm sweep every rep — it is what opens the shoulders while the heart rate climbs.
