Introducing the 28 day Star Jump (Jumping Jack) fitness challenge, adapted from the December Star Jump Exercise Challenge (Starcember) challenge. We’re going to be doing Star Jumps, also known as Jumping Jacks for 28 days.
Are you ready?
The Star Jump challenge starts off with moderate intensity and descends before heading back up again. Known as a reverse pyramid it’s a great way to slowly build intensity.
My bet is that whoever you are, you already know what a Star Jump is. It is symbolic of exercise in general, incredibly simple and underused. And therefore is an excellent body-weight cardio exercise, if nothing else, make sure you use this exercise in your next workout. And if you want a challenge, well here it is, 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.
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.
However, 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.
Joining in Checklist
- Download the Target Guide
- Download the Scoring Sheet
- Create accountability by sharing with a friend to join you and posting your you 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 to your phone or print and pin to your fridge, don’t forget to also download the scoring sheet.
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
28 Day Exercise Challenges Star Jump Challenge Scoring Sheet 72.58 KB 13 downloads
Use this scoring sheet to track and score the 28 Day Star Jump Challenge. …Exercise Challenge Design
The 28 Day Star Jump challenge starts with repetitions going down before ascending again. This is known as a 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 higher level from 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 back to regular star jumps. As a result, the intensity is kept high throughout the challenge and enable you to perform high-intensity exercises during parts of the challenge.
28 Day Star Jump Challenge Table
| DAY | EASY | MODERATE | HARD |
|---|---|---|---|
| 1 | 150 | 300 | 450 |
| 2 | 145 | 290 | 435 |
| 3 | 140 | 280 | 420 |
| 4 | 135 | 270 | 405 |
| 5 | 130 | 260 | 390 |
| 6 | 125 | 250 | 375 |
| 7 | 120 | 240 | 360 |
| 8 | 115 | 230 | 345 |
| 9 | 110 | 220 | 330 |
| 10 | 105 | 210 | 315 |
| 11 | 100 | 200 | 300 |
| 12 | 105 | 210 | 315 |
| 13 | 110 | 220 | 330 |
| 14 | 115 | 230 | 345 |
| 15 | 120 | 240 | 360 |
| 16 | 125 | 250 | 375 |
| 17 | 130 | 260 | 390 |
| 18 | 135 | 270 | 405 |
| 19 | 140 | 280 | 420 |
| 20 | 145 | 290 | 435 |
| 21 | 150 | 300 | 450 |
| 22 | 155 | 310 | 465 |
| 23 | 160 | 320 | 480 |
| 24 | 165 | 330 | 495 |
| 25 | 170 | 340 | 510 |
| 26 | 175 | 350 | 525 |
| 27 | 180 | 360 | 540 |
| 28 | 185 | 370 | 555 |
Half Star Jump
1 x BONUS POINTS
This beginner exercise is low impact and a great start for those with bad knees 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)
- 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)
2 x BONUS POINTS
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
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 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 exercises above.
28 Day Star Jump Challenge Targets Day 1
Day 1 of 28 Day Star Jump Challenge starting with, 150, 300 or 450. It may seem like a lot but we are starting on a high! It can only get better right? Wait & see!
- Level 1 = 150
- Level 2 = 300
- Level 3 = 450
Get full info on the Star Jump challenge
28 Day Star Jump Challenge Targets Day 2
Day 2 of 28 Day Star Jump Challenge and jumping down to 145, 290 or 435. So we want you to be fit & healthy for your end of month celebrations. Best get going!
- Level 1 = 145
- Level 2 = 290
- Level 3 = 435
Get full info on the Star Jump challenge
28 Day Star Jump Challenge Targets Day 3
Day 3 of 28 Day Star Jump Challenge and your targets are 140, 280 or 420. No better feeling than being hot, out of breath & heart pounding out your chest! That’s you in a minute 😉
- Level 1 = 140
- Level 2 = 280
- Level 3 = 420
Get full info on the Star Jump challenge
28 Day Star Jump Challenge Targets Day 4
Day 4 of 28 Day Star Jump Challenge and your Star Jump targets are 135, 270, 405. No time to rest! your heart beats 24/7 365. Think you owe it don’t you? #jump
- Level 1 = 135
- Level 2 = 270
- Level 3 = 405
Get full info on the Star Jump challenge
28 Day Star Jump Challenge Targets Day 5
Day 5 of 28 Day Star Jump Challenge, your jump targets are 130, 260 or 390. If you didn’t feel awake before you did them you will after! Always positive with exercise.
- Level 1 = 130
- Level 2 = 260
- Level 3 = 390
Get full info on the Star Jump challenge
28 Day Star Jump Challenge Targets Day 6
Day 6 of 28 Day Star Jump Challenge and down to 125, 250 or 375. If you thought it was just another Tuesday then you are wrong. It’s a Tuesday with star jumps added!
- Level 1 = 125
- Level 2 = 250
- Level 3 = 375
Get full info on the Star Jump challenge
28 Day Star Jump Challenge Targets Day 7
Day 7 of 28 Day Star Jump Challenge, here are your heart pumping moves targets, 120, 240 or 360. Everyone is busy so it won’t take you long to pump these out before you get on with your day.
- Level 1 = 120
- Level 2 = 240
- Level 3 = 360
Get full info on the Star Jump challenge
28 Day Star Jump Challenge Targets Day 8
Day 8 of 28 Day Star Jump Challenge jumping down to 115, 230 or 345. So the first week out of the way, only 3 more to go! You may be busy but always make time for yourself.
- Level 1 = 115
- Level 2 = 230
- Level 3 = 345
Get full info on the Star Jump challenge
28 Day Star Jump Challenge Targets Day 9
Day 9 of 28 Day Star Jump Challenge 110, 220, or 330. There are many ways to look after yourself & your heart. Doing all the right things now, so get jumping!
- Level 1 = 110
- Level 2 = 220
- Level 3 = 330
Get full info on the Star Jump challenge
28 Day Star Jump Challenge Targets Day 10
Day 10 of 28 Day Star Jump Challenge and your Star Jump targets are 105, 210, 315. So you may be busy getting ready for a big event soon but you can always find time to pump those moves out
- Level 1 = 105
- Level 2 = 210
- Level 3 = 315
Get full info on the Star Jump challenge
28 Day Star Jump Challenge Targets Day 11
Day 11 of 28 Day Star Jump Challenge and nice round numbers today. 100, 200 or 300 Star Jumps. This is almost a rest day! Enjoy it as it’s actually 2 weeks before you have a rest!
- Level 1 = 100
- Level 2 = 200
- Level 3 = 300
Get full info on the Star Jump challenge
28 Day Star Jump Challenge Targets Day 12
Day 12 of 28 Day Star Jump Challenge with 105, 210 or 315 Star Jumps. Stressed? Take it out on some jumping jacks before you leave the house.
- Level 1 = 105
- Level 2 = 210
- Level 3 = 315
Get full info on the Star Jump challenge
28 Day Star Jump Challenge Targets Day 13
Day 13 of 28 Day Star Jump Challenge with 110, 220 or 330 Star Jumps. Don’t do it for anyone but for yourself. That is all the motivation you need. Looking after No.1
- Level 1 = 110
- Level 2 = 220
- Level 3 = 330
Get full info on the Star Jump challenge
28 Day Star Jump Challenge Targets Day 14
Day 14 of 28 Day Star Jump Challenge with 115, 230 or 345 Star Jumps. As we go back up remember how you felt when you started & how you feel now. Two weeks down, well done.
- Level 1 = 115
- Level 2 = 230
- Level 3 = 345
Get full info on the Star Jump challenge
28 Day Star Jump Challenge Targets Day 15
Day 15 of 28 Day Star Jump Challenge with 120, 240 or 360 Star Jumps. 6 sets of 20, 40 or 60. It really is that simple to look after your heart. A little discomfort for a huge reward #health
- Level 1 = 120
- Level 2 = 240
- Level 3 = 360
Get full info on the Star Jump challenge
28 Day Star Jump Challenge Targets Day 16
Day 16 of 28 Day Star Jump Challenge with 125, 250 or 375 Star Jumps. You’re making star shapes today with your body. Sound ridiculous? Your heart will thank you for taking the time out.
- Level 1 = 125
- Level 2 = 250
- Level 3 = 375
Get full info on the Star Jump challenge
28 Day Star Jump Challenge Targets Day 17
Day 17 of 28 Day Star Jump Challenge with 130, 260 or 390 Star Jumps. It’s nearly Christmas & we know how busy you’ll be, but we still expect you to work out!
- Level 1 = 130
- Level 2 = 260
- Level 3 = 390
Get full info on the Star Jump challenge
28 Day Star Jump Challenge Targets Day 18
Day 18 of 28 Day Star Jump Challenge with 135, 270 or 405 Star Jumps. This time next week you will be having fun, so show your body some love & get these done now!
- Level 1 = 135
- Level 2 = 270
- Level 3 = 405
Get full info on the Star Jump challenge
28 Day Star Jump Challenge Targets Day 19
Day 19 of 28 Day Star Jump Challenge jump up & down to 140, 280 or 420 Star Jumps. The number you do is irrelevant if they are not done properly. Come on & pull it out of the bag!
- Level 1 = 140
- Level 2 = 280
- Level 3 = 420
Get full info on the Star Jump challenge
28 Day Star Jump Challenge Targets Day 20
Day 20 of 28 Day Star Jump Challenge with 145, 290 or 435 Star Jumps. Holiday time may be approaching but you still have work to do so come on and get to it. Take time for yourself.
- Level 1 = 145
- Level 2 = 290
- Level 3 = 435
Get full info on the Star Jump challenge
28 Day Star Jump Challenge Targets Day 21
Day 21 of 28 Day Star Jump Challenge, get ready to make some star shapes, your targets are 150, 300 or 450. You started here 3 weeks ago so you know you can do it. Mind over matter. You do matter!
- Level 1 = 150
- Level 2 = 300
- Level 3 = 450
Get full info on the Star Jump challenge
28 Day Star Jump Challenge Targets Day 22
Day 22 of 28 Day Star Jump Challenge with 155, 310 or 465 Star Jumps. Doing exercise in the run-up to Christmas is not a bad thing! Think how good you’ll feel after. There you go!
- Level 1 = 155
- Level 2 = 310
- Level 3 = 465
Get full info on the Star Jump challenge
28 Day Star Jump Challenge Targets Day 23
Day 23 of 28 Day Star Jump Challenge with 160, 320 or 480 Star Jumps. You are an expert by now, you can do these in no time. Go get your heart pumping to start your day.
- Level 1 = 160
- Level 2 = 320
- Level 3 = 480
Get full info on the Star Jump challenge
28 Day Star Jump Challenge Targets Day 24
Day 24 of 28 Day Star Jump Challenge with 165, 330 or 495 Star Jumps. You probably have the day off and can have a restful day. The day before Christmas I think not!
- Level 1 = 165
- Level 2 = 330
- Level 3 = 495
Get full info on the Star Jump challenge
28 Day Star Jump Challenge Targets Day 25
Day 25 of 28 Day Star Jump Challenge, Jump into today’s Star Jumps, tag them to your existing workout do them in your pj’s, it’s all good.
- Level 1 = 170
- Level 2 = 340
- Level 3 = 515
Get full info on the Star Jump challenge
28 Day Star Jump Challenge Targets Day 26
Day 26 of 28 Day Star Jump Challenge, Only two more star jumps, well one getting this far. Simple daily habits make a huge difference
- Level 1 = 175
- Level 2 = 350
- Level 3 = 525
Get full info on the Star Jump challenge
28 Day Star Jump Challenge Targets Day 27
Day 27 of 28 Day Star Jump Challenge and more star shapes today. Into your last 5 days. it’s probably felt like hard work, but hard work is always rewarding.
- Level 1 = 180
- Level 2 = 360
- Level 3 = 540
Get full info on the Star Jump challenge
28 Day Star Jump Challenge Targets Day 28
Day 28 of 28 Day Star Jump Challenge with 185, 370 or 555 Star Jumps. The end of the year is nearly upon you & so is this challenge! Enjoy the last few days of both!
- Level 1 = 185
- Level 2 = 370
- Level 3 = 555