How to do the Seal Jacks
Step by step
- Stand tall with your feet together and arms straight out to the sides.
- Jump your feet out wide as you clap your hands together in front at chest height.
- Jump your feet back together as you open your arms back out to the sides.
- Keep a steady, rhythmic bounce with soft knees.
- Take short breaks whenever you need - this should build you up, not wear you out.
The thing people get wrong
The arms sweep forward to clap in front, not overhead like a jumping jack - swap to a step-out version if jumping bothers your knees.
Coaching cue
Reach your arms all the way wide before you clap them back together in front.
Make it easier or harder
- Easier: Step your feet out and in instead of jumping, with the arms still clapping.
- Harder: Pick up the tempo, or add a small squat as your feet land wide.
Muscles worked
- Primary: Cardio, Front delts
- Secondary: Chest
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.