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Jumping Jack
How to do it: start with your feet narrow, arms down at sides. Jump your feet out to the sides as you simultaneously lift your arms up and overhead until they touch.
Transition quickly between each position.
Split Jack
How to do it: start with your left leg forward, right leg back with arms held straight out to sides. Jump in the air and switch your stance as you simultaneously clap your
hands in front. Each time you clap is one rep.
Squat Thrust
How to do it: stand with your feet slightly wider than shoulder width. Push your hips back, squat down,
and place your hands on the ground without rounding your back.
Next, jump your feet back to a push-up position.
Then, jump your feet forward so you’re in the squatting position with your hands on the ground,
and jump and reach overhead (you can omit the jump and simply stand up if that better suits your joints).
Need proof that the jumping jack/split jack/squat thrust combo work? Try this. Start with 10 jumping jacks,
then immediately do 10 split jacks, followed immediately by 10 squat thrusts.
Next, do nine reps of each exercise without resting. Then do 8 reps of each.
Continue until you perform one rep of each exercise.
You’ll realize how effective just a few minutes of the right exercises can be!Back to shadowboxing.
If you’re running outside and don’t like the idea of throwing punches in your neighbor’s front lawn you can always do push-ups.
Run for two minutes, then drop to the ground and do as many push-ups as you can.
Run a few more minutes followed by more push-ups.There are numerous upper body exercises you can do that fit the bill.
The key is to use exercises that work your as many upper body muscle groups as possible.
A biceps curl paired with sprints isn’t very effective; however, sprints paired with shadowboxing, push-ups,
or light bent-over rows definitely is.
