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 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! Thank us later.
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.
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 done as part of a workout routine or as a standalone exercise. It is important to perform the exercise with good form to maximize the benefits and avoid injury.
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 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 and pin it to your fridge, don’t forget to also 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 associated with it, 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 compared to others in the challenge. 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 14 downloads
Scoring sheet and daily targets for the December Star Jump Exercise Challenge (Starcember) Use…One or more columns doesn't have a header. Please enter headers for all columns in order to proceed.
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 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 enables you to perform high-intensity exercises during parts of the challenge.
Starcember Targets 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 | 0 | 0 | 0 |
| 26 | 175 | 350 | 525 |
| 27 | 180 | 360 | 540 |
| 28 | 185 | 370 | 555 |
| 29 | 190 | 380 | 570 |
| 30 | 195 | 390 | 585 |
| 31 | 200 | 400 | 600 |
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 horizontally 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 a 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 lowering 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.
Starcember Star Jump Challenge Targets Day 1
On Day 1 of #Starcember, participants are challenged to complete a set of Star Jumps to kick off the holiday season with a bang.
At Level 1, participants are challenged to complete 150 Star Jumps, which is a moderate workout that can be done in a short amount of time. This can be achieved by doing 1 set of 150 Star Jumps or by breaking it down into smaller sets of 25-30 Star Jumps at a time.
At Level 2, participants are challenged to complete 300 Star Jumps, which is a more intense workout that will get the heart rate up and burn some calories. This can be achieved by doing 2 sets of 150 Star Jumps or by breaking it down into smaller sets of 50-60 Star Jumps at a time.
At Level 3, participants are challenged to complete 450 Star Jumps, which is a challenging workout that will really push the limits and give the muscles a good workout. This can be achieved by doing 5 sets of 90 Star Jumps, or by breaking it down into smaller sets of 15-20 Star Jumps at a time.
Starting #Starcember with a high number of Star Jumps is a great way to set the tone for the rest of the challenge and get the body moving. Keep up the good work and have fun!
Day 1 of #Starcember 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 (1 x 150)
- Level 2 = 300 (2 x 150)
- Level 3 = 450 (5 x 90)
Join in at https://doctorjeal.com/december-star-jump-exercise-challenge-starcember/
Get full info on the Star Jump challenge
Starcember Star Jump Challenge Targets Day 2
The #Starcember Star Jump challenge is a fitness challenge that involves completing a set number of star jumps each day for a certain number of days. The goal of the challenge is to encourage participants to stay active and healthy and to prepare for end-of-month celebrations by getting fit.
On the second day of the challenge, the target for the participants is to complete 145-star jumps, which is the level 1 goal. A star jump is a type of calisthenic exercise that involves jumping and spreading your arms and legs out in a star shape, then bringing them back together as you land.
The level 2 goal for the challenge is to complete 290-star jumps, which is double the level 1 goal. The level 3 goal is to complete 435-star jumps, which is achieved by completing 5 sets of 87-star jumps.
By consistently completing the daily star jump targets, participants can work towards achieving their fitness goals and improving their overall health and well-being. The challenge encourages participants to stay motivated and stay on track with their fitness routine, leading up to the end-of-month celebrations.
Day 2 of the #Starcember Star Jump challenge and your targets are 145, 290 or 435. So we want you to be fit & healthy for your end-of-month celebrations. Best get going!
- Level 1 = 145 (1 x 145)
- Level 2 = 290 (2 x 145)
- Level 3 = 435 (5 x 87)
Have you downloaded your Tracking Sheet? https://doctorjeal.com/december-star-jump-exercise-challenge-starcember/#scoring-sheet
Get full info on the Star Jump challenge
Starcember Star Jump Challenge Targets Day 3
On the third day of the #Starcember Star Jump Challenge, the goal is to complete a set number of star jumps depending on the level that the participant is aiming for.
At the level 1 target, the goal is to complete 140-star jumps. This involves performing a series of jumps where you spread your arms and legs out in a star shape, and then bring them back together as you land. It is a challenging but effective exercise that can help improve cardiovascular fitness and muscle strength.
At the level 2 target, the goal is to complete 280-star jumps, which is double the level 1 target. This requires a higher level of physical endurance and may be more challenging for some participants.
At the level 3 target, the goal is to complete 420-star jumps, which is achieved by completing 5 sets of 84-star jumps. This is the most challenging target and requires a high level of physical fitness and determination to complete.
Completing the daily star jump target can help participants feel hot, out of breath, and with their heart pounding out of their chest – a sign of a good workout. By consistently completing the challenge, participants can improve their physical fitness and overall health and well-being.
Day 3 of the #Starcember Star Jump Challenge and your targets are 140, 280 or 420. No better feeling than being hot, out of breath & heart pounding out of your chest! That’s you in a minute.
- Level 1 = 140 (1 x 140)
- Level 2 = 280 (2 x 140)
- Level 3 = 420 (5 x 84)
Yes, you can still join in! Read more at https://doctorjeal.com/december-star-jump-exercise-challenge-starcember/
Get full info on the Star Jump challenge
Starcember Star Jump Challenge Targets Day 4
On the fourth day of the #Starcember Star Jump Challenge, the goal is to complete a set number of star jumps depending on the level that the participant is aiming for.
At the level 1 target, the goal is to complete 135-star jumps. A star jump is a type of calisthenic exercise that involves jumping and spreading your arms and legs out in a star shape, then bringing them back together as you land. It is a simple but effective way to improve cardiovascular fitness and muscle strength.
At the level 2 target, the goal is to complete 270-star jumps, which is double the level 1 target. This requires a higher level of physical endurance and may be more challenging for some participants.
At the level 3 target, the goal is to complete 405-star jumps, which is achieved by completing 5 sets of 81-star jumps. This is the most challenging target and requires a high level of physical fitness and determination to complete.
It is important to remember that our heart beats 24/7, 365 days a year, and it is essential to take care of it by staying active and exercising regularly. Completing the daily star jump target is a great way to improve cardiovascular health and overall well-being. By consistently participating in the challenge, participants can work towards achieving their fitness goals and feel proud of their accomplishments.
Day 4 of the #Starcember Star Jump Challenge and your targets are 135, 270 or 405. No time to rest! your heart beats 24/7 365. Think you owe it don’t you? #jump
- Level 1 = 135 (1 x 135)
- Level 2 = 270 (2 x 135)
- Level 3 = 405 (5 x 81)
We are Star Jumping every day! Join us? Read more at https://doctorjeal.com/december-star-jump-exercise-challenge-starcember/
Get full info on the Star Jump challenge
Starcember Star Jump Challenge Targets Day 5
On the fifth day of the #Starcember Star Jump Challenge, the goal is to complete a set number of star jumps depending on the level that the participant is aiming for.
At the level 1 target, the goal is to complete 130-star jumps. A star jump is a type of calisthenic exercise that involves jumping and spreading your arms and legs out in a star shape, then bringing them back together as you land. It is a simple but effective way to improve cardiovascular fitness and muscle strength.
At the level 2 target, the goal is to complete 260-star jumps, which is double the level 1 target. This requires a higher level of physical endurance and may be more challenging for some participants.
At the level 3 target, the goal is to complete 390-star jumps, which is achieved by completing 5 sets of 78-star jumps. This is the most challenging target and requires a high level of physical fitness and determination to complete.
Exercise is always positive, as it has numerous benefits for both physical and mental health. It can help improve cardiovascular health, boost energy levels, and improve mood. By consistently participating in the #Starcember Star Jump Challenge, participants can work towards achieving their fitness goals and feel awake and energized after completing their daily star jump target.
Day 5 of #Starcember 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 (1 x 130)
- Level 2 = 260 (2 x 130)
- Level 3 = 390 (5 x 78)
We are Star Jumping every day! Join us? Read more at https://doctorjeal.com/december-star-jump-exercise-challenge-starcember/
Get full info on the Star Jump challenge
Starcember Star Jump Challenge Targets Day 6
On the sixth day of the #Starcember Star Jump Challenge, the goal is to complete a set number of star jumps depending on the level that the participant is aiming for.
At the level 1 target, the goal is to complete 125 star jumps. A star jump is a type of calisthenic exercise that involves jumping and spreading your arms and legs out in a star shape, then bringing them back together as you land. It is a simple but effective way to improve cardiovascular fitness and muscle strength.
At the level 2 target, the goal is to complete 250 star jumps, which is double the level 1 target. This requires a higher level of physical endurance and may be more challenging for some participants.
At the level 3 target, the goal is to complete 375 star jumps, which is achieved by completing 5 sets of 75 star jumps. This is the most challenging target and requires a high level of physical fitness and determination to complete.
Each day of the #Starcember Star Jump Challenge is an opportunity to improve fitness and overall health and well-being. It is important to remember that every day is a chance to challenge ourselves and push ourselves to achieve our goals. By consistently participating in the challenge, participants can work towards achieving their fitness goals and feel a sense of accomplishment as they progress through the challenge.
Day 6 of the #Starcember Star Jump Challenge and your targets are 125, 250 or 375. If you thought it was just another day then you are wrong. It’s another day with star jumps added!
- Level 1 = 125 (1 x 125)
- Level 2 = 250 (2 x 125)
- Level 3 = 375 (5 x 75)
Find out more at https://doctorjeal.com/december-star-jump-exercise-challenge-starcember/
Get full info on the Star Jump challenge
Starcember Star Jump Challenge Targets Day 7
On the seventh day of the #Starcember Star Jump Challenge, the goal is to complete a set number of star jumps depending on the level that the participant is aiming for.
At the level 1 target, the goal is to complete 120-star jumps. A star jump is a type of calisthenic exercise that involves jumping and spreading your arms and legs out in a star shape, then bringing them back together as you land. It is a simple but effective way to improve cardiovascular fitness and muscle strength.
At the level 2 target, the goal is to complete 240-star jumps, which is double the level 1 target. This requires a higher level of physical endurance and may be more challenging for some participants.
At the level 3 target, the goal is to complete 360-star jumps, which is achieved by completing 5 sets of 72-star jumps. This is the most challenging target and requires a high level of physical fitness and determination to complete.
The #Starcember Star Jump Challenge is a great way to fit in a quick and effective workout, even on busy days. Completing the daily star jump target can help participants feel energized and ready to tackle their day. By consistently participating in the challenge, participants can work towards achieving their fitness goals and improve their overall health and well-being.
Day 7 of #Starcember 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 (1 x 120)
- Level 2 = 240 (2 x 120)
- Level 3 = 360 (5 x 72)
You’ll need the tracking sheet to score your results, download at https://doctorjeal.com/december-star-jump-exercise-challenge-starcember/#scoring-sheet
Get full info on the Star Jump challenge
Starcember Star Jump Challenge Targets Day 8
On the eighth day of the #Starcember Star Jump Challenge, the goal is to complete a set number of star jumps depending on the level that the participant is aiming for.
At the level 1 target, the goal is to complete 115-star jumps. A star jump is a type of calisthenic exercise that involves jumping and spreading your arms and legs out in a star shape, then bringing them back together as you land. It is a simple but effective way to improve cardiovascular fitness and muscle strength.
At the level 2 target, the goal is to complete 230-star jumps, which is double the level 1 target. This requires a higher level of physical endurance and may be more challenging for some participants.
At the level 3 target, the goal is to complete 345-star jumps, which is achieved by completing 5 sets of 69-star jumps. This is the most challenging target and requires a high level of physical fitness and determination to complete.
The #Starcember Star Jump Challenge is a great way to stay active and motivated, even when life gets busy. It is important to make time for ourselves and prioritize our physical and mental well-being. By consistently participating in the challenge, participants can work towards achieving their fitness goals and feel a sense of accomplishment as they progress through the challenge. With only three more weeks to go, participants can stay motivated and keep pushing towards their goals.
Day 8 of #Starcembe Star Jump Challenger, your targets are 115, 230 or 345. So the first week is out of the way, only 3 more to go! You may be busy but always make time for yourself.
- Level 1 = 115 (1 x 115)
- Level 2 = 230 (2 x 115)
- Level 3 = 345 (5 x 69)
Download target guides for the month at https://doctorjeal.com/december-star-jump-exercise-challenge-starcember/
Get full info on the Star Jump challenge
Starcember Star Jump Challenge Targets Day 9
On the ninth day of the #Starcember Star Jump Challenge, the goal is to complete a set number of star jumps depending on the level that the participant is aiming for.
At the level 1 target, the goal is to complete 110-star jumps. A star jump is a type of calisthenic exercise that involves jumping and spreading your arms and legs out in a star shape, then bringing them back together as you land. It is a simple but effective way to improve cardiovascular fitness and muscle strength.
At the level 2 target, the goal is to complete 220-star jumps, which is double the level 1 target. This requires a higher level of physical endurance and may be more challenging for some participants.
At the level 3 target, the goal is to complete 330-star jumps, which is achieved by completing 5 sets of 66-star jumps. This is the most challenging target and requires a high level of physical fitness and determination to complete.
There are many ways to look after ourselves and our hearts, and exercising regularly is an important part of maintaining good health. By participating in the #Starcember Star Jump Challenge, participants can work towards improving their cardiovascular fitness and overall well-being. It is important to stay motivated and keep pushing towards our goals, and completing the daily star jump target is a great way to do so.
Day 9 of the #Starcember Star Jump Challenge, and your targets are 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 (1 x 110)
- Level 2 = 220 (2 x 110)
- Level 3 = 330 (5 x 66)
Not started yet! Why not? Get all you need at https://doctorjeal.com/december-star-jump-exercise-challenge-starcember/
Get full info on the Star Jump challenge
Starcember Star Jump Challenge Targets Day 10
On the tenth day of the #Starcember Star Jump Challenge, the goal is to complete a set number of star jumps depending on the level that the participant is aiming for.
At the level 1 target, the goal is to complete 105-star jumps. A star jump is a type of calisthenic exercise that involves jumping and spreading your arms and legs out in a star shape, then bringing them back together as you land. It is a simple but effective way to improve cardiovascular fitness and muscle strength.
At the level 2 target, the goal is to complete 210-star jumps, which is double the level 1 target. This requires a higher level of physical endurance and may be more challenging for some participants.
At the level 3 target, the goal is to complete 315-star jumps, which is achieved by completing 5 sets of 63-star jumps. This is the most challenging target and requires a high level of physical fitness and determination to complete.
It is important to make time for exercise, even when we are busy with other activities or preparing for events. Participating in the #Starcember Star Jump Challenge is a great way to fit in a quick and effective workout, and to improve cardiovascular fitness and overall well-being. By consistently completing the daily star jump target, participants can stay motivated and on track with their fitness goals.
Day 10 of the #Starcember 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 (1 x 105)
- Level 2 = 210 (2 x 105)
- Level 3 = 315 (5 x 63)
Score your efforts, download the scoring sheet at https://doctorjeal.com/december-star-jump-exercise-challenge-starcember/#scoring-sheet
Get full info on the Star Jump challenge
Starcember Star Jump Challenge Targets Day 11
On the eleventh day of the #Starcember Star Jump Challenge, the goal is to complete a set number of star jumps depending on the level that the participant is aiming for.
At the level 1 target, the goal is to complete 100-star jumps. A star jump is a type of calisthenic exercise that involves jumping and spreading your arms and legs out in a star shape, then bringing them back together as you land. It is a simple but effective way to improve cardiovascular fitness and muscle strength.
At the level 2 target, the goal is to complete 200-star jumps, which is double the level 1 target. This requires a higher level of physical endurance and may be more challenging for some participants.
At the level 3 target, the goal is to complete 300-star jumps, which is achieved by completing 5 sets of 60-star jumps. This is the most challenging target and requires a high level of physical fitness and determination to complete.
The eleventh day of the #Starcember Star Jump Challenge may seem like a bit of a “rest day” with the nice round numbers of 100, 200, and 300 star jumps, but it is important to stay motivated and continue working towards fitness goals. It is only two weeks until the next rest day, so it is important to stay on track and keep pushing towards progress. By consistently participating in the challenge, participants can improve their cardiovascular fitness and overall well-being.
Day 11 of the #Starcember 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 (1 x 100)
- Level 2 = 200 (2 x 100)
- Level 3 = 300 (5 x 60)
I run a NEW challenge every month, find out more at Monthly Exercise Challenges
Get full info on the Star Jump challenge
Starcember Star Jump Challenge Targets Day 12
On the twelfth day of the #Starcember Star Jump Challenge, the goal is to complete a set number of star jumps depending on the level that the participant is aiming for.
At the level 1 target, the goal is to complete 105-star jumps. A star jump is a type of calisthenic exercise that involves jumping and spreading your arms and legs out in a star shape, then bringing them back together as you land. It is a simple but effective way to improve cardiovascular fitness and muscle strength.
At the level 2 target, the goal is to complete 210-star jumps, which is double the level 1 target. This requires a higher level of physical endurance and may be more challenging for some participants.
At the level 3 target, the goal is to complete 315-star jumps, which is achieved by completing 5 sets of 63-star jumps. This is the most challenging target and requires a high level of physical fitness and determination to complete.
Exercise, including star jumps, can be a great way to reduce stress and improve mood. If you are feeling stressed, taking a few minutes to complete some star jumps before you leave the house can help you start your day off on a positive note. By consistently participating in the #Starcember Star Jump Challenge, participants can work towards improving their cardiovascular fitness and overall well-being, while also finding a healthy outlet for stress and tension.
Day 12 of the #Starcember 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 (1 x 105)
- Level 2 = 210 (2 x 105)
- Level 3 = 315 (5 x 63)
Get your daily challenge target in your inbox, sign up at https://doctorjeal.com/december-star-jump-exercise-challenge-starcember/
Get full info on the Star Jump challenge
Starcember Star Jump Challenge Targets Day 13
Day 13 of the #Starcember Star Jump Challenge is all about taking care of yourself and focusing on your own health and well-being. With the option to choose between three different levels of difficulty – 110, 220, or 330 star jumps – the challenge allows you to choose a level that is suitable for your current fitness level and gradually increase the difficulty as you get more comfortable with the exercise.
No matter which level you choose, the key is to do the star jumps for yourself, rather than for anyone else. This can help to motivate you to stick to the routine and make it a consistent part of your daily routine. And with the added benefit of improving your cardiovascular endurance and muscle strength, it’s a great way to take care of your body and feel good about yourself.
So as you embark on Day 13 of the challenge, remember to focus on your own health and well-being, and don’t be afraid to push yourself to reach your fitness goals. Whether you choose Level 1, 2, or 3, every star jump you do is one step closer to taking care of No.1 – you!
Day 13 of the #Starcember 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 (1 x 110)
- Level 2 = 220 (2 x 110)
- Level 3 = 330 (5 x 66)
How’s your score tally? Get the scoring sheet at https://doctorjeal.com/december-star-jump-exercise-challenge-starcember/#scoring-sheet
Get full info on the Star Jump challenge
Starcember Star Jump Challenge Targets Day 14
Day 14 of the #Starcember Star Jump Challenge involves doing 115, 230, or 345-star jumps, depending on the level that the participant has chosen. Star jumps, also known as jumping jacks, are simple yet effective cardiovascular exercises that involve jumping and spreading the legs out to the sides while simultaneously raising the arms above the head. To complete a star jump, a person starts by standing with their feet together and their arms at their sides and then repeats the movement.
The challenge is designed to encourage people to take care of their physical and mental health by participating in a daily exercise routine. As the challenge progresses, the number of star jumps increases each day, providing a way for people to gradually improve their fitness level and push themselves to new limits.
On Day 14 of the challenge, it’s important to remember how far you’ve come since the beginning of the challenge and to be proud of the progress you’ve made. It’s also a good idea to reflect on how you feel now compared to when you first started, as this can help to motivate you to continue working towards your fitness goals. With two weeks of the challenge already completed, you should be well on your way to improved health and well-being. Keep up the good work!
Day 14 of the #Starcember 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 (1 x 115)
- Level 2 = 230 (2 x 115)
- Level 3 = 345 (5 x 69)
I run a challenge every month, find out more at Monthly Exercise Challenges
Get full info on the Star Jump challenge
Starcember Star Jump Challenge Targets Day 15
Day 15 of the #Starcember Star Jump Challenge is all about taking care of your heart health and getting a little bit of discomfort for a huge reward. With the option to choose between three different levels of difficulty – 120, 240, or 360 star jumps – the challenge allows you to choose a level that is suitable for your current fitness level and gradually increase the difficulty as you get more comfortable with the exercise.
No matter which level you choose, the key is to do the star jumps in sets of 20, 40, or 60, depending on the level chosen. This can help to break up the exercise into manageable chunks and make it easier to complete. And with the added benefit of improving your cardiovascular endurance and muscle strength, it’s a great way to take care of your body and feel good about yourself.
So as you embark on Day 15 of the challenge, remember to focus on your heart health and don’t be afraid to push yourself to reach your fitness goals. Whether you choose Level 1, 2, or 3, every star jump you do is one step closer to taking care of your heart and improving your overall health and well-being.
Day 15 of the #Starcember 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 (1 x 120)
- Level 2 = 240 (2 x 120)
- Level 3 = 360 (5 x 72)
You can still join in – https://doctorjeal.com/december-star-jump-exercise-challenge-starcember/
Get full info on the Star Jump challenge
Starcember Star Jump Challenge Targets Day 16
Day 16 of the #Starcember Star Jump Challenge is all about making “star shapes” with your body through the movement of star jumps, also known as jumping jacks. With the option to choose between three different levels of difficulty – 125, 250, or 375 star jumps – the challenge allows you to choose a level that is suitable for your current fitness level and gradually increase the difficulty as you get more comfortable with the exercise.
No matter which level you choose, the key is to focus on the movement of the star jumps and try to visualize yourself making “star shapes” with your body. This can help to make the exercise more fun and enjoyable, and may even help to motivate you to stick to the routine. And with the added benefit of improving your cardiovascular endurance and muscle strength, it’s a great way to take care of your body and feel good about yourself.
So as you embark on Day 16 of the challenge, remember to have fun and take some time out to focus on your own health and well-being. Your heart will thank you for the effort, and you’ll be on your way to improved health and fitness. Keep up the good work!
Day 16 of the #Starcember 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 (1 x 125)
- Level 2 = 250 (2 x 125)
- Level 3 = 375 (5 x 75)
Here is a sneak peek at next month’s challenge January Plank Challenge (PlankAwayJanuary)
Get full info on the Star Jump challenge
Starcember Star Jump Challenge Targets Day 17
On Day 17 of #Starcember, participants are encouraged to complete a set of Star Jumps to get in the holiday spirit and stay active.
At Level 1, participants are challenged to complete 130 Star Jumps, which is a moderate workout that can be done in a short amount of time. This can be achieved by doing 1 set of 130 Star Jumps, or by breaking it down into smaller sets of 25-30 Star Jumps at a time.
At Level 2, participants are challenged to complete 260 Star Jumps, which is a more intense workout that will get the heart rate up and burn some calories. This can be achieved by doing 2 sets of 130 Star Jumps, or by breaking it down into smaller sets of 50-60 Star Jumps at a time.
At Level 3, participants are challenged to complete 390 Star Jumps, which is a challenging workout that will really push the limits and give the muscles a good workout. This can be achieved by doing 5 sets of 78 Star Jumps, or by breaking it down into smaller sets of 15-20 Star Jumps at a time.
Regardless of the level, completing a set of Star Jumps is a great way to stay active and energized during the busy holiday season. Plus, it’s a fun and festive way to get into the holiday spirit!
Day 17 of the #Starcember Star Jumo 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 (1 x 130)
- Level 2 = 260 (2 x 130)
- Level 3 = 390 (5 x 78)
Not taking part yet? Join us! Here’s how – https://doctorjeal.com/december-star-jump-exercise-challenge-starcember/
Get full info on the Star Jump challenge
Starcember Star Jump Challenge Targets Day 18
On Day 18 of #Starcember, participants are encouraged to continue their holiday workout routine with a set of Star Jumps.
At Level 1, participants are challenged to complete 135 Star Jumps, which is a moderate workout that can be done in a short amount of time. This can be achieved by doing 1 set of 135 Star Jumps, or by breaking it down into smaller sets of 25-30 Star Jumps at a time.
At Level 2, participants are challenged to complete 270 Star Jumps, which is a more intense workout that will get the heart rate up and burn some calories. This can be achieved by doing 2 sets of 135 Star Jumps, or by breaking it down into smaller sets of 50-60 Star Jumps at a time.
At Level 3, participants are challenged to complete 405 Star Jumps, which is a challenging workout that will really push the limits and give the muscles a good workout. This can be achieved by doing 5 sets of 81 Star Jumps, or by breaking it down into smaller sets of 15-20 Star Jumps at a time.
Completing a set of Star Jumps on Day 18 of #Starcember is a great way to show your body some love and prepare for the fun and festivities of the holiday season. Keep up the good work!
Day 18 of the #Starcember 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 (1 x 135)
- Level 2 = 270 (2 x 135)
- Level 3 = 405 (5 x 81)
Follow along via https://doctorjeal.com/december-star-jump-exercise-challenge-starcember/
Get full info on the Star Jump challenge
Starcember Star Jump Challenge Targets Day 19
On Day 19 of #Starcember, participants are encouraged to continue their holiday workout routine with a set of Star Jumps.
At Level 1, participants are challenged to complete 140 Star Jumps, which is a moderate workout that can be done in a short amount of time. This can be achieved by doing 1 set of 140 Star Jumps, or by breaking it down into smaller sets of 25-30 Star Jumps at a time.
At Level 2, participants are challenged to complete 280 Star Jumps, which is a more intense workout that will get the heart rate up and burn some calories. This can be achieved by doing 2 sets of 140 Star Jumps, or by breaking it down into smaller sets of 50-60 Star Jumps at a time.
At Level 3, participants are challenged to complete 420 Star Jumps, which is a challenging workout that will really push the limits and give the muscles a good workout. This can be achieved by doing 5 sets of 84 Star Jumps, or by breaking it down into smaller sets of 15-20 Star Jumps at a time.
It’s important to remember that the number of Star Jumps you do is not as important as doing them properly. Be sure to engage your core and keep the proper form to get the most out of your workout.
Day 19 of the #Starcember Star Jump Challenge with 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 (1 x 140)
- Level 2 = 280 (2 x 140)
- Level 3 = 420 (5 x 84)
Next month it’s #Planks, take a look January Plank Challenge (PlankAwayJanuary)
Get full info on the Star Jump challenge
Starcember Star Jump Challenge Targets Day 20
Day 20 of the #Starcember Star Jump Challenge is all about continuing to prioritize your own health and well-being, even as the holiday season approaches and you may have other commitments on your plate. With the option to choose between three different levels of difficulty – 145, 290, or 435 star jumps – the challenge allows you to choose a level that is suitable for your current fitness level and gradually increases the difficulty as you get more comfortable with the exercise.
No matter which level you choose, it’s important to remember to take time for yourself and prioritize your own physical and mental health. The star jumps, also known as jumping jacks, are a simple yet effective cardiovascular exercise that can help to improve your endurance and muscle strength and can provide a sense of accomplishment and well-being. So as you embark on Day 20 of the challenge, don’t be afraid to put in a little extra effort and get to work on your fitness goals. Your body and mind will thank you for the time and attention you give to them.
Day 20 of the #Starcember 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 (1 x 145)
- Level 2 = 290 (2 x 145)
- Level 3 = 435 (5 x 87)
Download the challenge targets at https://doctorjeal.com/december-star-jump-exercise-challenge-starcember/
Get full info on the Star Jump challenge
Starcember Star Jump Challenge Targets Day 21
Day 21 of the #Starcember Star Jump Challenge is all about continuing to push yourself and make progress towards your fitness goals. With the option to choose between three different levels of difficulty – 150, 300, or 450 star jumps – the challenge allows you to choose a level that is suitable for your current fitness level and gradually increase the difficulty as you get more comfortable with the exercise.
No matter which level you choose, the key is to remember that you started this challenge three weeks ago and have already come a long way. You have the determination and the ability to continue making progress and reaching your goals, so don’t be afraid to push yourself and try to reach your target for the day. The star jumps, also known as jumping jacks, are a simple yet effective cardiovascular exercise that can help to improve your endurance and muscle strength and can provide a sense of accomplishment and well-being.
So as you embark on Day 21 of the challenge, remember to keep a positive mindset and remind yourself that you do matter. With a little effort and determination, you can continue to make star shapes with your body and take care of your physical and mental health. Keep up the good work!
Day 21 of the #Starcember 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 (1 x 150)
- Level 2 = 300 (2 x 150)
- Level 3 = 450 (5 x 90)
There is still time to join in, here’s how – https://doctorjeal.com/december-star-jump-exercise-challenge-starcember/
Get full info on the Star Jump challenge
Starcember Star Jump Challenge Targets Day 22
Day 22 of the #Starcember Star Jump Challenge is all about taking care of your physical and mental health in the lead-up to the holiday season. With the option to choose between three different levels of difficulty – 155, 310, or 465 star jumps – the challenge allows you to choose a level that is suitable for your current fitness level and gradually increases the difficulty as you get more comfortable with the exercise.
No matter which level you choose, the key is to remember that exercising in the run-up to Christmas is not a bad thing – in fact, it can actually help you to feel good about yourself and cope with the stress that the holiday season can bring. The star jumps, also known as jumping jacks, are a simple yet effective cardiovascular exercise that can help to improve your endurance and muscle strength and can provide a sense of accomplishment and well-being.
So as you embark on Day 22 of the challenge, remember to focus on the benefits of exercise and try to visualize how good you’ll feel after you’ve completed your daily target. With a little effort and determination, you can take care of your body and mind and be well on your way to improved health and well-being. Keep up the good work!
Day 22 of the #Starcember Star Jump 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 (1 x 155)
- Level 2 = 310 (2 x 155)
- Level 3 = 465 (5 x 93)
Think Star Jumps are tough, wait for #Planks, Next Month is #Plankawayjanuary January Plank Challenge (PlankAwayJanuary)
Get full info on the Star Jump challenge
Starcember Star Jump Challenge Targets Day 23
Day 23 of the #Starcember Star Jump Challenge is all about continuing to build on the progress you’ve made over the past three weeks and becoming an expert at the star jumps, also known as jumping jacks. With the option to choose between three different levels of difficulty – 160, 320, or 480 star jumps – the challenge allows you to choose a level that is suitable for your current fitness level and gradually increase the difficulty as you get more comfortable with the exercise.
No matter which level you choose, the key is to remember that you are an expert by now and can complete the star jumps in no time. The exercise is a simple yet effective way to get your heart pumping and start your day off on the right foot. It can help to improve your cardiovascular endurance and muscle strength and can provide a sense of accomplishment and well-being.
So as you embark on Day 23 of the challenge, remember to focus on the progress you’ve made and the benefits of the exercise. With a little effort and determination, you can continue to take care of your body and mind and be well on your way to improved health and well-being. Keep up the good work!
Day 23 of the #Starcember 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 (1 x 160)
- Level 2 = 320 (2 x 160)
- Level 3 = 480 (5 x 96)
Get full info on the Star Jump challenge
Starcember Star Jump Challenge Targets Day 24
Day 24 of the #Starcember Star Jump Challenge is all about continuing to prioritize your physical and mental health, even on a day when you may have other plans or commitments. With the option to choose between three different levels of difficulty – 165, 330, or 495 star jumps – the challenge allows you to choose a level that is suitable for your current fitness level and gradually increase the difficulty as you get more comfortable with the exercise.
No matter which level you choose, the key is to remember that it’s important to prioritize your own health and well-being, even on a day when you may have the day off or be looking forward to the holidays. The star jumps, also known as jumping jacks, are a simple yet effective cardiovascular exercise that can help to improve your endurance and muscle strength and can provide a sense of accomplishment and well-being.
So as you embark on Day 24 of the challenge, remember to focus on the benefits of the exercise and take some time to take care of yourself. With a little effort and determination, you can continue to make progress towards your fitness goals and feel good about yourself. Keep up the good work!
Day 24 of the #Starcember Star Jumo 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 (1 x 165)
- Level 2 = 330 (2 x 165)
- Level 3 = 495 (5 x 99)
How is your score looking, get the scoring sheet at https://doctorjeal.com/december-star-jump-exercise-challenge-starcember/#scoring-sheet
Get full info on the Star Jump challenge
Starcember Star Jump Challenge Targets Day 25
On the 25th day of the #Starcember Star Jump Challenge, it’s important to remember that it’s okay to take a break from the daily routine and give your body and mind some rest. After four weeks of consistently participating in the challenge, you’ve likely made significant progress towards your fitness goals and deserve a break.
Taking a break from the star jumps, also known as jumping jacks, can help to prevent burnout and allow your body and mind to recover. It’s important to listen to your body and give it the rest it needs in order to continue making progress in the long run.
That being said, it’s important to remember that the challenge is not over yet and it’s important to get back to it tomorrow. With a little rest and relaxation, you’ll be refreshed and ready to tackle the next day’s challenge with renewed energy. And with that, we wish you a Merry Christmas and a happy holiday season!
On the 25th day of the #Starcember Star Jump Challenge & like everyone else you can rest, we will take a break from star jumps! Back to it tomorrow. Merry Christmas!
Get full info on the Star Jump challenge
Starcember Star Jump Challenge Targets Day 26
Day 26 of the #Starcember Star Jump Challenge is all about getting back to the daily routine and continuing to work towards your fitness goals. With the option to choose between three different levels of difficulty – 175, 350, or 525 star jumps – the challenge allows you to choose a level that is suitable for your current fitness level and gradually increase the difficulty as you get more comfortable with the exercise.
No matter which level you choose, the key is to remember that the challenge is not over yet and it’s important to continue working towards your goals. The star jumps, also known as jumping jacks, are a simple yet effective cardiovascular exercise that can help to improve your endurance and muscle strength and can provide a sense of accomplishment and well-being.
So as you embark on Day 26 of the challenge, remember to focus on the benefits of the exercise and try to visualize how good you’ll feel after you’ve completed your daily target. With a little effort and determination, you can continue to take care of your body and mind and be well on your way to improved health and well-being. Happy Boxing Day and keep up the good work!
Day 26 of the #Starcember Star Jump Challenge, happy boxing day and we’ve got more star jumps today. I think you will probably be glad to get these done after yesterday!
- Level 1 = 175 (1 x 175)
- Level 2 = 350 (2 x 175)
- Level 3 = 525 (5 x 105)
Feeling Stared out? Gear up for #PlankawayJanuary – January Plank Challenge (PlankAwayJanuary)
Get full info on the Star Jump challenge
Starcember Star Jump Challenge Targets Day 27
Day 27 of the #Starcember Star Jump Challenge is all about continuing to push yourself and make progress towards your fitness goals as you enter the final stretch of the challenge. With the option to choose between three different levels of difficulty – 180, 360, or 540 star jumps – the challenge allows you to choose a level that is suitable for your current fitness level and gradually increase the difficulty as you get more comfortable with the exercise.
No matter which level you choose, the key is to remember that the hard work you’ve put in over the past few weeks is always rewarding. The star jumps, also known as jumping jacks, are a simple yet effective cardiovascular exercise that can help to improve your endurance and muscle strength and can provide a sense of accomplishment and well-being.
So as you embark on Day 27 of the challenge, remember to focus on the progress you’ve made and the benefits of the exercise. With a little effort and determination, you can continue to take care of your body and mind and be well on your way to improved health and well-being. Keep up the good work!
Day 27 of the #Starcember 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 (1 x 180)
- Level 2 = 360 (2 x 180)
- Level 3 = 540 (5 x 108)
Get full info on the Star Jump challenge
Starcember Star Jump Challenge Targets Day 28
Day 28 of the #Starcember Star Jump Challenge is all about continuing to push yourself and make progress towards your fitness goals as you approach the end of the year. With the option to choose between three different levels of difficulty – 185, 370, or 555 star jumps – the challenge allows you to choose a level that is suitable for your current fitness level and gradually increase the difficulty as you get more comfortable with the exercise.
No matter which level you choose, the key is to remember to enjoy the last few days of the challenge and the end of the year. The star jumps, also known as jumping jacks, are a simple yet effective cardiovascular exercise that can help to improve your endurance and muscle strength, and can provide a sense of accomplishment and well-being.
So as you embark on Day 28 of the challenge, remember to focus on the progress you’ve made and the benefits of the exercise. With a little effort and determination, you can continue to take care of your body and mind and be well on your way to improved health and well-being. Keep up the good work and enjoy the last few days of the challenge!
Day 28 of the #Starcember 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 (1 x 185)
- Level 2 = 370 (2 x 185)
- Level 3 = 555 (5 x 111)
Tally, Tally, Tally up your scores – https://doctorjeal.com/december-star-jump-exercise-challenge-starcember/#scoring-sheet
Get full info on the Star Jump challenge
Starcember Star Jump Challenge Targets Day 29
Day 29 of the #Starcember Star Jump Challenge is all about continuing to push yourself and make progress towards your fitness goals as you near the end of the challenge. With the option to choose between three different levels of difficulty – 190, 380, or 570 star jumps – the challenge allows you to choose a level that is suitable for your current fitness level and gradually increase the difficulty as you get more comfortable with the exercise.
No matter which level you choose, the key is to remember that the finish line is in sight and you only have two more days to go. The star jumps, also known as jumping jacks, are a simple yet effective cardiovascular exercise that can help to improve your endurance and muscle strength, and can provide a sense of accomplishment and well-being.
So as you embark on Day 29 of the challenge, remember to focus on the progress you’ve made and the benefits of the exercise. With a little effort and determination, you can continue to take care of your body and mind and be well on your way to improved health and well-being. Dig deep and finish this target strong!
Day 29 the #Starcember Star Jump Challenge with 190, 380 or 570 Star Jumps. Nearly at the top. The finish line is in sight. 2 more big days to go. Dig deep & finish this target
- Level 1 = 190 (1 x 190)
- Level 2 = 380 (2 x 190)
- Level 3 = 570 (5 x 114)
Get ready for #Plankawayjanunary – January Plank Challenge (PlankAwayJanuary)
Get full info on the Star Jump challenge
Starcember Star Jump Challenge Targets Day 30
Day 30 of the #Starcember Star Jump Challenge is all about finishing strong and celebrating the progress you’ve made over the past four weeks. With the option to choose between three different levels of difficulty – 195, 390, or 585 star jumps – the challenge allows you to choose a level that is suitable for your current fitness level and gradually increase the difficulty as you get more comfortable with the exercise.
No matter which level you choose, the key is to remember that even if it takes a bit longer to complete the star jumps, also known as jumping jacks, than it did at the beginning of the challenge, you are fitter than when you started. This is a clear sign of progress and a testament to your hard work and determination.
So as you embark on Day 30 of the challenge, remember to focus on the progress you’ve made and the benefits of the exercise. With a little effort and determination, you can continue to take care of your body and mind and be well on your way to improved health and well-being. Keep going and finish strong!
Day 30 of the #Starcember Star Jump Challenge with 195, 390 or 585 Star Jumps. It may take a bit longer to do but you are fitter than when you started. That’s progress. Keep going.
- Level 1 = 195 (1 x 195)
- Level 2 = 390 (2 x 195)
- Level 3 = 585 (5 x 117)
Download the scoring sheet at https://doctorjeal.com/december-star-jump-exercise-challenge-starcember/#scoring-sheet and tally up your scores.
Get full info on the Star Jump challenge
Starcember Star Jump Challenge Targets Day 31
Day 31 of the #Starcember Star Jump Challenge is all about making a final push and completing the challenge in style. With the option to choose between three different levels of difficulty – 200, 400, or 600 star jumps – the challenge allows you to choose a level that is suitable for your current fitness level and gradually increase the difficulty as you get more comfortable with the exercise.
No matter which level you choose, the key is to remember that you’ve made it this far and have already achieved a great deal. The star jumps, also known as jumping jacks, are a simple yet effective cardiovascular exercise that can help to improve your endurance and muscle strength, and can provide a sense of accomplishment and well-being.
So as you embark on the final day of the challenge, remember to focus on the progress you’ve made and the benefits of the exercise. With a little effort and determination, you can finish strong and be proud of your achievement. Well done on your hard work and dedication!
Day 31 of the #Starcember StarJump Challenge and one last push today with 200, 400 or 600 Star Jumps. Well done on your achievement. Now finish this in style! Be a star!
- Level 1 = 200 (1 x 200)
- Level 2 = 400 (2 x 200)
- Level 3 = 600 (5 x 120)
Tomorrow is the Start of #Plankawayjanuary – January Plank Challenge (PlankAwayJanuary)