How to do the Seal Jacks
Primary: Shoulders · also works Calves, Glutes, Quads.
Seal Jacks are a cardiovascular exercise similar to jumping jacks but with an emphasis on shoulder movement. They involve swinging your arms from in front of your chest to out at your sides in synchronization with jumping your feet outward and inward. This exercise increases heart rate, works the shoulders and legs, and helps improve coordination and overall cardiovascular fitness. Seal Jacks can be performed anywhere as they require no equipment, making them a convenient option for a quick and effective cardio workout.
Step by step
- 1
Stand with your feet together and your arms extended straight in front of you at chest level, palms facing each other.
- 2
Jump your feet outward to the sides while simultaneously swinging your arms outward to the sides to form a 'T' shape.
- 3
Jump your feet back together while bringing your arms back to the starting position in front of your chest.
- 4
Repeat the movement continuously for the desired number of repetitions.
Coaching cues
- Maintain a slight bend in your knees to reduce impact on your joints.
- Keep your core engaged throughout the exercise to stabilize your body.
- Move your arms and legs in a controlled but brisk manner to maximize the cardio benefits.
Sets, reps and where it fits
Muscle
3–4 × 15–30
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 15–30
rest 45–60 s
Seal Jacks alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Seal Jacks work?
Primary: Shoulders. Secondary: Shoulders, Calves, Glutes, Quads
How many sets and reps of Seal Jacks should I do?
For muscle: 3–4 sets of 15–30 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Seal Jacks?
Same movement pattern, different equipment: Battle Ropes, Bear Crawl, High Knees, Jump Rope, Jumping Jack, Shadow Boxing.
Is the Seal Jacks good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.