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Seated Jacks

IntermediateCardioTier T2

Sit upright in a chair with your arms by your sides. Sweep your arms out and overhead while your feet lift and slide out to the sides, then return.

Targets: Hip

Stop if

Check with your doctor or physiotherapist before beginning any fitness programme.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

chair

Home Options

  • chair

Dosage

1

Sets

300 sec

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Perform each exercise for 1 minute. Once you have completed all 8 exercises in this circuit, you may rest for 2 to 3 minutes and then repeat the circuit if you are able to.
  • To make this harder, step one foot out and lift the same arm while standing. To make this easier, perform the exercise with the arm movements only.
  1. A man sitting upright on a plain chair with both feet together flat on the floor and both arms hanging straight down at his sides.

    Step 1 of 3

    Sit upright in a chair with your feet on the floor and your arms resting at your sides.

  2. The same man sitting upright, both arms raised out to the sides and overhead, and both feet lifted off the floor and spread out wide to the sides.

    Step 2 of 3

    Bring your arms out to the side and above your head. At the same time, lift your feet out to the side.

  3. A man sitting upright on a plain chair with both feet together flat on the floor and both arms hanging straight down at his sides.

    Step 3 of 3

    Sit upright in a chair with your feet on the floor and your arms resting at your sides.

Breathing

  • Breathe normally.

Safety Information

Any fitness programme performed without supervision carries risk of injury. Check with a doctor or physiotherapist before beginning. If you normally require a walking aid you may wish to use it to support you during this exercise circuit. An 'easier' variant, the arm movements only with no leg lift, is for anyone who cannot manage the full movement. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.