Beginner
Tier A in AerobicsSquat and Reach
Power Jack
2sets
45stime
15srest
~11.6kcal/min
How to do it
Muscles worked
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 inFront thighs
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
- Sit the hips back in the squat and keep the chest proud.
- Squat less deeply or step out instead of jumping to reduce the impact.
Common mistakes
- Knees collapsing inward in the wide squat.
- Landing with a rounded back.
Breathing
Inhale as you land in the squat, exhale as you jump in.