Bodyweight Training

Seal Jacks exercise

Seal jacks are a cardio-focused, full-body exercise similar to jumping jacks but with a forward-and-backward arm motion that targets the chest, shoulders, and upper back. This bodyweight movement improves cardiovascular endurance, coordination, and flexibility while activating multiple muscle groups.

Seal Jacks exercise demonstration

How to perform Seal Jacks

  1. Stand upright with your feet together and arms extended straight in front of you at shoulder height, palms facing each other.
  2. Jump your feet out to the sides while simultaneously swinging your arms out wide to open your chest.
  3. Quickly return to the starting position by jumping your feet back together and bringing your arms back in front of you.
  4. Keep your arms at shoulder height throughout the movement.
  5. Repeat in a smooth, rhythmic motion for the desired time or number of reps.
  6. Maintain a slight bend in your knees and land softly on the balls of your feet.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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