December Star Jump Exercise Challenge (Starcember)

Introducing the #STARcember monthly exercise challenge, this month we’re going to be doing Star Jumps, also known as Jumping Jacks. We thought the STAR was appropriate for the time of year, this challenge starts off with moderate intensity and descends before heading back up again towards New Year’s Eve for your Star Jump finally. Don’t worry, we’re giving you Christmas Day off! You can thank us later.

Commit to this challenge and exercise every day throughout December, we know December is a difficult month to keep routines going but this simple and quick exercise challenge every day will see you through to the New Year.

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. The star jump is a very metabolic full-body exercise, it incorporates the whole body with lower and upper body movements recruiting multiple muscle groups and you’ll feel the cardiovascular effect on the heart for a full-body metabolic exercise.    If you don’t think even the Explosive Star Jump will challenge you (you must be fit) there are some tips at the end of this article on how to up the intensity further.

Scoring the Challenge

The challenge is split into 3 levels for which you can score your progress, you don’t need to keep to one level, You can mix & match and go up or down a level. Each level has a score associated to it, use the free-scoring sheet available for download below to track your progress and tally your total score for the month

MODERATE – LEVEL 1

Level 1 is our beginner lunge challenge for those either to new to the lunge exercise or exercise as a whole. The beginner level will be challenging yet achievable for this ability and skill level.

MODERATE – LEVEL 2

Level 2 represents our intermediate level for this challenge if you have previous experience of the lunge exercise and of moderate fitness level, this would be a suitable level for you.

HARD – LEVEL 3

Level 3 assumes you are familiar with the lunge exercise and have a good fitness level. If you regularly participate in physical exercise, this is the challenge level for you.

  • Total Monthly Reps = 12765
  • Lowest Daily Reps = 450
  • Highest Daily Reps = 600

Exercise Challenge Design

Descending Pyramid or upside-down pyramid, this challenge starts at a relatively high level before descending and then ascending again. Ultimately you finish on a high level than when you started. This type of programme would allow you to increase the intensity of the exercise as you descend. When 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 back to regular star jumps. This will keep the intensity high throughout the challenge and enable you to perform high-intensity exercises during parts of the challenge.


Half  Star Jump

This beginner exercise is low impact and a great start for those with bad knees or new to exercise.

  • From standing step out to one side with one leg
  • Simultaneous raise both arms to horizontal or above.
  • Bring the foot back to start and repeat with the opposite leg.
  • Continue in this fashion for the desired amount of repetitions.

Star Jumps (Jumping Jacks)

The star jump is a simple aerobic training exercise involving jumping in a “star” jump fashion, this exercise is also known as a Jumping Jack.

  • Start with 2 feet together.
  • Jump out astride so your feet are about 1 and half times hip-width apart.
  • At the same time raise your arms lateral to shoulder height or more.
  • Jump back into the start position while simultaneously lower your hands to the original position.
  • Repeat for the desired amount of repetitions.

Explosive Star Jumps

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 arms around knees or hands to feet.
  • Explosively Jump out into a star shape.
  • As you return to land with 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 exercise above.


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