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This 7-Day Jumping Jack Challenge will Boost Your Coordination and Endurance!

Unlock your fitness potential and have fun with a Jumping Jacks routine designed for all levels.

Dive into the 7-Day #sweatmakescents jumping jack challenge and let’s GET FIT + GIVE BACK together! The full-body exercise routine will boost your cardio, coordination, and endurance levels while investing “sweat equity” in childhood obesity prevention programs for girls.

Each year at our fitness festival , we do 100 jumping jacks and get donors to pitch in $0.10 per jump! That’s $10 (tax-deductible) per participant for our charity, @sweatmakescents, supporting childhood obesity prevention, female health leaders on campus, and student scholarships.

So whether prepping for #SweatMakesCents at #PGSFEST2023 on 9.23.23 (GET TICKETS), or spicing up your workout, give it a try!⁠


*Remember to consult with a healthcare professional before starting any new exercise program, especially if you have any underlying medical conditions. And don’t forget to stretch before and after your workouts.

Jumping jacks are a classic and effective full-body exercise that combines both cardio and strength training. They are great for warming up, increasing heart rate, and burning calories. Here’s how to perform a traditional jumping jack:

  1. Starting Position: Stand with your feet together and your arms relaxed by your sides.
  2. Jump Outward: Simultaneously jump both feet out to the sides while raising your arms above your head. Your arms should form a “Y” shape at the top of the jump.
  3. Land Gently: As you land, make sure to land softly with a slight bend in your knees to absorb the impact.
  4. Return to Starting Position: Jump your feet back together while lowering your arms back to your sides. This completes one repetition.
  5. Repeat: Continue to perform jumping jacks in a controlled and rhythmic manner. Aim for a pace that is comfortable for you.

Modified Jumping Jacks:

Suppose traditional jumping jacks are too challenging or cause discomfort due to joint issues or other limitations. In that case, you can try a modified version to reduce impact and strain on your body. Here’s how to perform a modified jumping jack:

  1. Starting Position: Begin in the same starting position as traditional jumping jacks, with your feet together and arms relaxed by your sides.
  2. Step Outward: Instead of jumping, step your right foot out to the side while raising your arms above your head in the “Y” shape.
  3. Return to Starting Position: Step your right foot back to the starting position and lower your arms back to your sides.
  4. Repeat on the Other Side: Next, step your left foot out to the side while raising your arms above your head. Then, return to the starting position.
  5. Continue Alternating: Keep alternating, stepping out with each foot while raising your arms. This modified version reduces the impact on your joints but still provides a good workout.

Whether you choose traditional jumping jacks or the modified version, the key is maintaining proper form, breathing rhythmically, and performing the exercise at a pace that suits your fitness level. Gradually increase the duration and intensity as you become more comfortable with the movement.


We’ve put together an 11-song playlist featuring hit songs with the word Jump. Each track will keep you motivated as you kickstart your workout. So go ahead, hit that play button, start moving, and save your thanks for later as these awesome beats elevate your workout to new heights!

Want more 7-day challenges like this? PGS loves finding ways to make fitness fun, affordable, and accessible for busy women so they can look and feel their best. 

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