The Half Jack Exercise is a variation of the traditional jumping jack exercise that is less impactful and easier to perform. It’s a great, low-impact cardio workout that is suitable for beginners.
The Half Jack workout is the third exercise in Army Conditioning Drill 2.
The other four exercises in Conditioning Drill 2 are as follows:
Half Jacks are a modified version of Jumping jacks; they have many advantages, are simple to do, and are adaptable enough to be used in various fitness programs.
Instead of jumping out to the side with both feet simultaneously, you step one foot out at a time while raising your arms above your head.
This variation of the regular jumping jacks puts less pressure on the joints, which makes it an excellent choice for beginners or people with joint problems.
Army PRT Half Jacks
Purpose: The purpose of this Army PRT exercise is to jump and land with the legs apart, controlling the landing by laterally braking with the feet, ankles, and legs
Movement of the arms in the frontal plane to a point parallel to the ground avoids the potential for shoulder impingement caused when the arms repeatedly move higher than this.
Here is a breakdown of the movement in a formation at a moderate cadence.
- Starting Position: Position of attention.
- Cadence: MODERATE
Count:
- On Count One: Jump and land with the feet shoulder-width apart and pointed straight ahead. The arms are sideward, palms facing down, and thumbs and fingers extended and joined.
- On Count Two: Jump and return to the starting position.
- On Count Three: Repeat count 1.
- On Count Four: Repeat count 2, returning to the starting position.
Check Points:
- On each landing, the balls of the feet should touch first.
- On counts 1 and 3, do not raise the arms above parallel to the ground.
Complete five to 10 repetitions. Here’s the movement in real time.
How to do Half Jacks at Home
To perform Half Jacks correctly, follow these step-by-step instructions.
- Stand with your feet together and arms at your sides.
- Step your right foot out to the side while raising both arms overhead, keeping them straight.
- Return to the starting position by stepping your right foot back in and lowering your arms.
- Repeat the movement with your left foot.
Tips for proper form and technique:
- Throughout the exercise, maintain a strong core.
- Focus on slow, controlled motions while maintaining a steady pace.
- To prevent injury, avoid locking your elbows or knees.
Tips for Maximizing Results with Half Jacks
- Increase the intensity and duration of your Half Jacks sessions to continue pushing your body and raising your fitness level.
- You can lose weight by combining Half Jack exercises with a nutritious, well-balanced diet.
Benefits of Half Jacks
Half jacks have many benefits, as follows:
Low Impact Cardio Exercises
- Half-jacks are low-impact workouts that offer those with joint discomfort or new to fitness a safer and more comfortable option.
- This exercise will raise your heart rate and strengthen your heart without placing too much stress on your knees, ankles, or hips.
Improved Cardiovascular Health
- Half-jack workouts will increase your heart rate and improve blood flow.
- You may improve your cardiovascular health, lower your risk of heart disease, and increase your overall endurance by including them in your training regimen.
Weight Loss and Calorie Burning
- Regular half Jacks workouts may aid in calorie burning and weight reduction.
- It helps you burn more calories by raising your heart rate as a cardio exercise.
- Half Jacks can be a crucial component of a successful weight loss journey when combined with a balanced diet and other forms of exercise.
Suitable for Beginners and People with Joint Issues
- Half-jack workouts are suitable for beginners & individuals with joint problems.
- It’s a low-impact exercise that puts less strain on joints, making it an excellent alternative for people who might have trouble with high-impact exercises like traditional Jumping Jacks.
Beginner Half Jacks Workout
If you are a beginner and would like to add half jacks to your workout routine, consider doing the following:
- Warm-up: 5 minutes of light cardio, such as marching in place and light jogging
- Perform three sets of 10–15 Half Jacks, resting for 30 seconds between sets.
- Progress to 3 sets of 20–30 Half Jacks as you become more comfortable with the exercise.
Variations and progressions for beginners:
- Add light hand weights to increase resistance and challenge.
- Incorporate Half Jacks into a circuit workout with other low-impact exercises such as step-ups, modified push-ups, and bodyweight squats.
Half Jacks vs Jumping Jacks
Below is the difference between Half Jacks and Jumping Jacks
| Exercise | Benefits | Drawbacks |
|---|---|---|
| Half Jacks | Lower impact, suitable for beginners, improves cardiovascular health, burns calories. | Less intense workout |
| Jumping Jacks | Higher intensity, larger range of motion, improves cardiovascular health & burns more calories. | Not suitable for those with joint issues |
Conclusion
- Half-jacks offer numerous benefits and versatility as a low-impact cardio exercise.
- They support improved cardiovascular health and aid in weight loss efforts, making them a great option for beginners and people with joint problems.
Born and raised in Bozeman, Montana, he graduated from George State University with an MBA in Actuarial Science. His hobbies include beach volleyball, hiking, fishing, and lifting weights
George is also a certified nutritionist with a passion for health and fitness.