Juggle Fitness Patterns & Tricks

Regular juggling is a great and fun fitness exercise all on its own and doesn’t necessarily need to be complemented by something else. But juggling just a cascade for a longer period of time also quickly becomes dull. That’s where other juggling patterns and tricks come in.

The more juggling patterns and tricks you can do, the funnier any juggling session or workout will get – and the less monotonous and boring it will be. At the same time, if you are already an experienced juggler, you can use the fitness session to practice the tricks and patterns you may use for your regular juggling routines.

If you know how, you can also mix 3-ball juggling with more numbers for a even bigger variety and greater workout.

If you use weight training juggling balls and do different tricks and patterns, juggling them afterwards with your regular balls will also be much easier and the pattern feel more steady.

TIP: For learning new juggling tricks, I recommend visiting Library of juggling or do a search for “juggling tricks” on youtube. But be warned, its addictive 🙂

Patterns and tricks suited for Juggle Fitness

Below is a list of some of the patterns and tricks that I’ve found to be great when juggling for fitness purposes. They especially work well for a workout with weight training juggling balls, where the different patterns and tricks will impact and target different muscle groups. You will also feel a distinct difference in muscle impact between juggling the patterns close to your body or further out and/or to the sides – so try changing the positions of you arms during the workout.

If you use weighted balls, also try to juggle less with your wrists and more with your arms. Read more about weight training juggling balls

Trick or typeTips
Two-in-one-hand juggling tricksSuch as:
-The Factory
Take-OutsIf you make the circles bigger you can really work your arms and core
Over the headGreat for shoulder and triceps. Be careful if you use weighted balls.
Multiplex throws More weight thrown from one hand, means more energy required and thus more muscle activity.
All sorts of high throws Such as:
- Statue of Liberty
- Any pattern higher than usual

The higher the throw, the more energy required.
Claw catches and throwsWorks the arms in a different way than regular throws and catches
Under the legsWork the leg muscles as well
Behind the backActivate different muscles in your back and shoulders