Today’s Workout: This move will get your blood pumping quickly

Marlo Alleva More Content Now
Marlo Alleva demonstrates shoulder jacks. [ERNST PETERS/THE LEDGER]

There are times when you need to get your blood pumping quickly, and the best way to do that is jumping.

Even better when the jumping is functional and doing more than just jostling your insides.

Our move today is a shoulder jack. This move is a combination of a jumping jack, squat and side shoulder raises. This move can be used as a warm up for any workout, upper body, lower body, or just cardio .

Begin this jack by standing tall. Lift your arms to the outside, shoulder level and bend in the elbows. Hold your chest up and engage your core. Now, add the lower body by jumping and opening the legs into a wide stance. Hop out and bend in the knees for a small squat, keeping your upper body strong, engaging the whole shoulder area.

Once you hop out, return to the start, just as quickly, only this time, tucking your arms in to your side.

Continue this out and in jumping motion, lifting the arms on the out jump, and tucking them on the inward hop.

Shoot for at least 10-20 jacks for one set. Take a short breather and continue on to your next set, for three to five sets.

You will feel this exercise from head to toe. Toning your shoulders and upper back, inner and outer thighs, calves, and legs.

You can intensify this move by adding light hand weights (1 or 2 pounds) or minimize it by stepping in and out instead of hopping.

Anyway you choose, you will feel the burn and your blood will definitely be pumping .

— Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA in Lakeland, Florida, can be reached at