Rep The SetJumping Jacks: pace by band
The warm-up movement that earns a place in conditioning by sheer cadence. Nothing about a jumping jack is hard except doing hundreds, which is exactly how they are usually programmed. Pace drifts down without being noticed, which makes them a surprisingly good test of rhythm discipline.
The numbers
Jumping Jacks is classed fast (short range and little or no load, so cadence is the whole game), which puts a 0.6x multiplier on the base rep rate. That works out to:
| Band | Seconds per rep | Reps per minute | 10 reps | 20 reps | 30 reps | 50 reps |
|---|---|---|---|---|---|---|
| Beginner | 1.80 | 33 | 0:18 | 0:36 | 0:53 | 1:29 |
| Advanced | 1.44 | 41 | 0:14 | 0:28 | 0:43 | 1:12 |
| Elite | 1.20 | 50 | 0:12 | 0:24 | 0:36 | 1:00 |
A band is a pace, not a verdict: finishing at the Advanced line means you moved at that rate on that day. The rates and the class come from the same published config the Rep The Set app computes with, fetched live, so this page and the app cannot disagree.
Use it
Sketch a whole workout with jumping jacks in the band calculator, or read how the difficulty bands are calculated for the arithmetic behind these numbers.