Warm-up that still gets logged

Jumping Jack

Feet out, arms up. Feet in, arms down. Land quiet. This is not a joke movement. It is the warm-up you will actually do in a dorm.

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Hunter: I log these when they are the conditioning, not when I did 8 as a shrug before bench. If they are the work, they get a number.

Cues

Soft knees. Land on the middle of the foot, not the heels like a stomp.
Arms go overhead, not a half wave.
Feet out about shoulder width, then back together.
Ribs down. You are not throwing your low back into a backbend at the top.
Breathe. Find a rhythm you can keep.

Setup

Clear ceiling. Neighbors exist. Start with 30-40. Three sets. If jumping is a problem for the floor or your knees, step-jacks: step out instead of jump. Same arms. Log the version.

Dorm Engine day

After burpees and climbers. 3 sets. Then a hollow hold. That is the session. Log the jacks so the day is not only the hard stuff you remember and the easy stuff you forget.

Step-jacks count

If the ceiling is low or the knees complain, step one foot out at a time. Same arm path. You are not cheating. You are picking a version you can own. Note it in Engine.

Gym warm-up

A minute of jacks before a lift is fine. I only log them when they are a working set. Warm-up noise does not need a history. Working conditioning does.

Common misses

Crashing the landings. Tiny arm swings. Holding your breath. Also: 200 reps you will not repeat next week because you were bored and turned it into a dare.

FAQ

Arms all the way up?

Yes, if your shoulders allow it. Stop at a height you can repeat without shrugging into your ears.

Shoes?

Shoes in a gym. In a dorm, whatever you can land quiet in. Barefoot on a slick floor is a bad idea.

Log jumping jacks in the free Vitality Engine when they are the work, not the shrug.

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