NutriZaikaExercises

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Get ready

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

The illustration may differ slightly from the real movement. Please read the steps and follow them.

Getting the heart rate upLevel 2

Low-impact Jacks

A jumping jack without the jump: step one foot out as your arms go up, step back in, then the other side.

Working (red)
Shoulders, thighs
Helping (amber)
Outer hips, calves
Do
3 rounds of 30 to 45 seconds
Rest
30 to 60 seconds between rounds

Your plan gives your own sets, repetitions and rest. If they differ from these, follow your plan.

Before you start

Shoulder pain overhead? Keep the arms at shoulder height.

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

How to do it

  1. Stand tall with your feet together, arms by your sides. Knees soft, stomach lightly braced.
  2. Step one foot out to the side and raise both arms overhead. Out to the sides and up, like a jumping jack.
  3. Step back in and bring your arms down. The stepping foot comes back beside the other foot.
  4. Repeat on the other side. Keep a steady rhythm, one foot always on the floor.

Where your hands and feet go

Feet
One foot steps out to the side, about a wide stride, then comes back. The other foot stays planted. Then swap sides.
Hands
Both arms rise out to the sides and overhead as the foot goes out. They come down to your sides as the foot returns.
Body
Tall, stomach lightly braced. Do not arch your back as your arms go up.
The movement
Out and up, in and down. One foot is always on the floor.

Watch out for

  • Arching your back as the arms go up.
  • Landing heavily on the stepping foot.
  • Holding your breath.

Make it easier

Raise your arms only to shoulder height.

Make it harder

Go faster, or bend the knees a little as you step out.

General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start. v10 · 14 November 2026