#52: Challenge of the week: PLYO Jacks

I like to give myself a weekly challenge in order to stay motivated. There are 7 levels for every challenge, so everyone can join in. Feel free to modify the challenges so they fit your personal needs. Remember always to listen to your body, don’t push yourself too hard but keep moving. Doing only these challenges is not a balanced way to get or stay fit. If you have doubts about exercises, or your body, always ask a specialist for advice!

PLYO Jacks
Have you been enjoying this year of exercise challenges? How many have you managed to finish? Did you improve? I am sure that even if you only now and then joined a challenge, adding them to your regular training, you will have noticed improvements. As this is the last challenge of the year, I want to go out with a bang! The PLYO jack is an explosive version of the jumping jack. It combines the squat with the jumping jack, turning it into a high impact exercise. If you feel this intensity is a bit too much for you, you can combine a regular set of jumping jacks with a regular set of squats (For example, for level 1 I would suggest 10 jumping jacks and 10 squats a day). If you feel you want to continue doing these challenges after 2013, you can easily restart the cycle looking up the first challenge I gave myself and increase the level. Have a great 2014 and make sure to stay healthy!

level 1: 70 reps
level 2: 140 reps
level 3: 210 reps
level 4: 280 reps
level 5: 350 reps
level 6: 700 reps
level 7: 1000 reps

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