FastFit BETA
BeginnerAerobic Dance
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Jack and Clap

Full Body Tier S in Aerobics Bodyweight Compound Dynamic
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2sets
45stime
15srest
~9.8kcal/min

How to do it

Muscles worked

Secondary
CalvesShouldersAbductors

Secondary muscles help but are not the main target

Feel it right

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inFull Body

Whole body moving with the music, breathing up — and having fun.

Key cue (the coach says it during the set)“Big moves, stay on the beat, smile.”

Tempo · On the beat

Feel it somewhere else? Fix it like this

  • Feel it in KneesKnee twinges on turns. Keep the knees soft and turn on the balls of the feet.
  • Barely felt itNot sweating yet? Make every move bigger and add arms.
  • Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Tips

  • Land on the balls of your feet and let the heels kiss the floor.
  • Make the clap sharp on the beat so the move stays in time with the music.

Common mistakes

  • Landing with straight, locked knees.
  • Letting the knees cave in on the wide landing.

Breathing

Breathe rhythmically: in for two jumps, out for two.

Equipment needed

Bodyweight
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