双脚并拢，手臂自然置于体侧。跳开双脚至宽站姿，同时双臂外举至肩高，顶部形成 T 姿态，随后跳回双脚并拢并同时放低手臂。这是一个手臂路径更短、要求更严格的开合跳变式：手臂在肩部高度处精确停住，保持肩部恒定张力，而非借助摆动惯性带动手臂。
训练（Works）：肩部、股四头肌、臀部、小腿
呼吸：定稳且有节奏，跟着跳跃动作的节奏进行。
常见错误：手臂漂移到肩膀高度以上或下垂到肩膀以下、脚平放时落地负重过大、以及随着 set 进行下去肩膀逐渐耸起。
降低难度（Make Easier）：单脚向两侧踏步来代替跳跃，同时手臂保持 T 字节奏，或者与手臂动作整体暂停一下。半开合跳（half jacks）.
加大难度：加快节奏，同时保持 T 姿势精确对齐肩部高度，或者继续进行下一步动作。开合跳（Jumping Jacks） or 海豹跳（Seal Jacks）.
Awesome effort you put into making quality workouts/plans/programs and that you still continually update and add new ones. Grateful for your promise in keeping this site accessible and free for… Awesome effort you put into making quality workouts/plans/programs and that you still continually update and add new ones. Grateful for your promise in keeping this site accessible and free for people of all fitness levels & goals around the world. Found Darebee some time years ago and used to just save the workouts and then forget about them somewhere in my documents & to do later lists 😅 but coming back to the site this year I loved the organised/simple layout & navigation of the site with full workout video at bottom to see proper form and notes to make things easier or harder depending on your fitness/energy aswell as an extensive exercise library with joint friendly alternatives. I found it much easier to track/check off completed workouts & days on program/plan on dashboard, was more likely to remember & do it + advanced filter made it quick to find a doable workout. As a tiny way to support this site I made account and use the site exclusively for exercises now, will look to donate when I can 🙏🏽 and would recommend it to all I talk to regarding fitness. Thank you Darebee team for the great job you've all done here and keep up the good work. Blessings to you all.
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I found Darebee in 2014 and since then I’ve been using it on and off until 2024, when I decided to base all my workouts on Darebee alone. I love the pictures, the variety, the amount of time it takes… I found Darebee in 2014 and since then I’ve been using it on and off until 2024, when I decided to base all my workouts on Darebee alone. I love the pictures, the variety, the amount of time it takes to complete a workout and how you can mix and match if you have a lot of energy or only repeat 3 times if you don’t feel like exercising. The website is awesome and I recommend it whenever I talk about fitness with other people. I cannot thank Darebee enough for how much this project has helped me in having a solid exercise routine and how to deal with exercise when tired, injured or when I don’t have much time.
