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Introducing the STARcember monthly exercise challenge. This month, we’re going to be doing Star Jumps, also known as Jumping Jacks. And I thought the STAR was appropriate for the time of year.
The Star Jump challenge starts with moderate intensity and descends before heading back up again towards New Year’s Eve for your Star Jump. Don’t worry, we’re giving you Christmas Day off! Thank us later.
I bet whoever you are already knows what a Star Jump is. It is a symbol of exercise in general, straightforward and underutilised. And therefore, it is an excellent body-weight cardio exercise; if nothing else, make sure to incorporate this exercise into your next workout. And if you’re looking for a challenge, read on.
The Star Jump (Jumping Jack)
All my challenges are suitable for varying abilities and fitness levels, and this one is no different. This challenge has three levels of intensity you can choose from, starting with a one-leg Star Jump (Half Star Jump) to Regular Star Jumps and up to an Explosive Star Jump.
A star jump, also known as a jumping jack or side-straddle hop, is a type of calisthenic exercise that involves jumping with the legs spread out and the arms raised overhead, then bringing the legs together and the arms down to the sides. To do a star jump, follow these steps:
- Stand with your feet together and your arms down at your sides.
- Jump into the air and spread your legs out to the sides, so that your feet land wider than hip-width apart.
- At the same time, raise your arms overhead and clap your hands together.
- Jump back to the starting position, bringing your legs together and your arms down to your sides.
- Repeat the movement for the desired number of repetitions.
Star jumps are a great full-body exercise that can help improve cardiovascular fitness, increase muscle strength, and improve coordination and balance. They can be incorporated into a workout routine or performed as a standalone exercise. It is essential to perform the exercise with good form to maximise the benefits and avoid injury.
However, if you don’t think the Explosive Star Jump will challenge you (you must be fit), there are some tips at the end of this article on how to further increase the intensity.
1Joining in Checklist
- Download the Target Guide
- Download the Scoring Sheet
- Create accountability by sharing with a friend to join you and posting on your social channels.
- Track your exercise level and target each day, and score yourself on your efforts.
Target Guide
Below, you can download the target guide, save it to your phone, or print it and pin it to your fridge. Don’t forget to download the scoring sheet.
Scoring the Challenge
The challenge is split into three levels, each with a corresponding number of star jumps to be performed each day. Participants can choose to stick to one level or mix and match, going up or down a level as desired. Each level has a score, and participants can track their progress and total score for the month using the free-scoring sheet available for download. This allows participants to monitor their progress and see how they are doing. The challenge is designed to help participants improve their fitness and prepare for their end-of-month celebrations.
December Starcember StarJump Exercise Challenge Scoring Sheet 73.36 KB 12 downloads
Scoring sheet and daily targets for the December Star Jump Exercise Challenge (Starcember) Use…Exercise Challenge Design
Looking at the chart below, you will notice the repetitions go down before ascending again. This is known as a Descending Pyramid or upside-down pyramid. This challenge starts at a relatively high level, then descends, and then climbs again. Ultimately, you finish on a higher level than where you started.
This type of programme would allow you to increase the intensity of the exercise as you descend.
While the repetitions are lower, you can opt for a high-intensity star jump, perhaps an explosive star jump. Continue doing these until you can no longer match the repetitions and revert to regular star jumps. As a result, the intensity is maintained high throughout the challenge, enabling you to perform high-intensity exercises during certain parts.
Check out this page for some Star Jump tips
Starcember Targets Table
Half Star Jump
1 x BONUS POINTS
This beginner exercise is low-impact and a great start for those with knee issues or new to exercise.
- Star standing and step out to one side with one leg (the foot can either touch the floor or be elevated)
- Simultaneously raise both arms horizontally or above.
- Bring the foot back to the starting position and repeat with the opposite leg.
- Continue in this fashion for the desired number of repetitions.
Star Jumps (Jumping Jacks)
2 x BONUS POINTS
The star jump is a simple aerobic training exercise that involves jumping in a “star” formation. This exercise is also known as a Jumping Jack.
- Start with 2 feet together.
- Jump out astride so that your feet are about 1.5 times hip-width apart.
- At the same time, raise your arms laterally to shoulder height or more.
- Return to the start position while simultaneously lowering your hands to their original position.
- Repeat for the desired number of repetitions.
Explosive Star Jumps
3 x BONUS POINTS
The variation of a regular star jump is the Explosive Star Jump, this exercise adds a plyometric and power action to this exercise creating more intensity.
- Start with 2 feet together.
- Tuck down and wrap your arms around your knees or hands to your feet.
- Explosively Jump out into a star shape.
- As you return to land, keep your feet together and tuck down to the original start position.
- Use the stretch reflex to push immediately back up in the Explosive Star Jump.
- Repeat for the desired amount of repetitions.
How to up the intensity
Add ankle & wrist weights to increase the intensity of this exercise; these can be used for any variation of the exercises above.
