I drank a whole pot of coffee drawing #5 in the exercise series.


while the coffee brews workout #5


Knowing vs Doing

Another simple exercise that we all know is Jumping Jacks. But knowing it and doing it are two different things. Knowing anything is of little value if you don’t put it into practice.

Jump Start

Practicing jumping jacks is a great way to get joints loose, blood flowing and heart rate up just a bit. Sort of cardio jump start.  Make sure you keep your arms fully extended and bring them all the way to the top. Stretch those arms up.  Doing jumping jacks half-hearted is not worth doing so do them right or skip it.  Unlike the exercises I have shown so far, women probably want to have at least a sports bra on for this one.  Some men might as well.

Stretch Start

Number 2 is illustrating something that really helps me, Mr. Unlimber.  It’s not Jumping Jacks, it’s Laying Down Jacks. Spread your legs as far as they will go (maybe use some barrier, like a table leg, to keep your legs open, that is what I have to do) while you also spread your arms out and up at about a 45 degree angle. Make sure the backs of your hands are touching the ground and your arms are as flat as they can be. It may not seem like much to do, but hold it for 30-60 seconds and you will really start to feel the stretch in your pectorals and your inner groin muscles.

This is a great stretch to help runners keep from getting to tight and wound up in those areas.  We often think about our legs getting tight in a run but long distance runners have a lot of problems with shoulders, chests, and arms starting to hurt and cramp as well.  It’s important to keep the upper torso limber as well as the leg muscles.


Exercise #6 – Lunges

Exercise #5 – Jumping and Laying Down Jacks

Exercise #3 and #4 – Abdominal Crunches and Oblique Crunches

Exercise #2 – Push Ups

Exercise #1 – Glute Kickbacks


Drawing and instruction by Marty Coleman



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