Introducing the STARcember monthly exercise challenge: this month, we’re 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.
I bet whoever you are already knows what a Star Jump is. It is symbolic of exercise in general, straightforward and underused. And therefore, it 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 essential to perform the exercise with good form to maximise 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 who can join you and by 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 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 compare 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 20 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 kept high throughout the challenge, enabling you to perform high-intensity exercises during parts of it.
Half Star Jump
1 x BONUS POINTS
This beginner exercise is low impact and an excellent 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)
- 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 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 1.5 times hip-width apart.
- At the same time, raise your arms laterally to shoulder height or more.
- Jump back into the start position while simultaneously lowering your hands to the 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 arms around knees or hands to 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.
Starcember Star Jump Challenge Targets Day 1
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 bette,r right? Wait & see!
- 🟢 Level 1 = 150 Star Jumps (1 set of 150)
- 🟠 Level 2 = 300 Star Jumps (2 sets of 150)
- 🔴 Level 3 = 450 Star Jumps (3 sets of 150)
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
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 Star Jumps (1 set of 145)
- 🟠 Level 2 = 290 Star Jumps (2 sets of 145)
- 🔴 Level 3 = 435 Star Jumps (3 sets of 145)
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
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 Star Jumps (1 set of 140)
- 🟠 Level 2 = 280 Star Jumps (2 sets of 140)
- 🔴 Level 3 = 420 Star Jumps (3 sets of 140)
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
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?.
- 🟢 Level 1 = 135 Star Jumps (1 set of 135)
- 🟠 Level 2 = 270 Star Jumps (2 sets of 135)
- 🔴 Level 3 = 405 Star Jumps (3 sets of 135)
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
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 Star Jumps (1 set of 130)
- 🟠 Level 2 = 260 Star Jumps (2 sets of 130)
- 🔴 Level 3 = 390 Star Jumps (3 sets of 130)
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
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 Star Jumps (1 set of 125)
- 🟠 Level 2 = 250 Star Jumps (2 sets of 125)
- 🔴 Level 3 = 375 Star Jumps (3 sets of 125)
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
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 Star Jumps (1 set of 120)
- 🟠 Level 2 = 240 Star Jumps (2 sets of 120)
- 🔴 Level 3 = 360 Star Jumps (3 sets of 120)
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
Day 8 of #Starcembe Star Jump Challenger, your targets are 115, 230, or 345. So the first week is out of the way, only three more to go! You may be busy, but always make time for yourself.
- 🟢 Level 1 = 115 Star Jumps (1 set of 115)
- 🟠 Level 2 = 230 Star Jumps (2 sets of 115)
- 🔴 Level 3 = 345 Star Jumps (3 sets of 115)
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
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 Star Jumps (1 set of 110)
- 🟠 Level 2 = 220 Star Jumps (2 sets of 110)
- 🔴 Level 3 = 330 Star Jumps (3 sets of 110)
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
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 Star Jumps (1 set of 105)
- 🟠 Level 2 = 210 Star Jumps (2 sets of 105)
- 🔴 Level 3 = 315 Star Jumps (3 sets of 105)
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
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 Star Jumps (1 set of 100)
- 🟠 Level 2 = 200 Star Jumps (2 sets of 100)
- 🔴 Level 3 = 300 Star Jumps (3 sets of 100)
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
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 Star Jumps (1 set of 105)
- 🟠 Level 2 = 210 Star Jumps (2 sets of 105)
- 🔴 Level 3 = 315 Star Jumps (3 sets of 105)
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 with 110, 220 or 330 Star Jumps. Don’t do it for anyone but yourself. That is all the motivation you need. Looking after No.1
- 🟢 Level 1 = 110 Star Jumps (1 set of 110)
- 🟠 Level 2 = 220 Star Jumps (2 sets of 110)
- 🔴 Level 3 = 330 Star Jumps (3 sets of 110)
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 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 Star Jumps (1 set of 115)
- 🟠 Level 2 = 230 Star Jumps (2 sets of 115)
- 🔴 Level 3 = 345 Star Jumps (3 sets of 115)
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 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 Star Jumps (1 set of 120)
- 🟠 Level 2 = 240 Star Jumps (2 sets of 120)
- 🔴 Level 3 = 360 Star Jumps (3 sets of 120)
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 with 125, 250 or 375 Star Jumps. You’re making star shapes with your body today. Sound ridiculous? Your heart will thank you for taking the time out.
- 🟢 Level 1 = 125 Star Jumps (1 set of 125)
- 🟠 Level 2 = 250 Star Jumps (2 sets of 125)
- 🔴 Level 3 = 375 Star Jumps (3 sets of 125)
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
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 Star Jumps (1 set of 130)
- 🟠 Level 2 = 260 Star Jumps (2 sets of 130)
- 🔴 Level 3 = 390 Star Jumps (3 sets of 130)
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
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 Star Jumps (1 set of 135)
- 🟠 Level 2 = 270 Star Jumps (2 sets of 135)
- 🔴 Level 3 = 405 Star Jumps (3 sets of 135)
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
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 correctly. Come on & pull it out of the bag!
- 🟢 Level 1 = 140 Star Jumps (1 set of 140)
- 🟠 Level 2 = 280 Star Jumps (2 sets of 140)
- 🔴 Level 3 = 420 Star Jumps (3 sets of 140)
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 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 Star Jumps (1 set of 145)
- 🟠 Level 2 = 290 Star Jumps (2 sets of 145)
- 🔴 Level 3 = 435 Star Jumps (3 sets of 145)
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, 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 Star Jumps (1 set of 150)
- 🟠 Level 2 = 300 Star Jumps (2 sets of 150)
- 🔴 Level 3 = 450 Star Jumps (3 sets of 150)
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 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 Star Jumps (1 set of 155)
- 🟠 Level 2 = 310 Star Jumps (2 sets of 155)
- 🔴 Level 3 = 465 Star Jumps (3 sets of 155)
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 with 160, 320 or 480 Star Jumps. You are an expert by now; you can do these in no time. Get your heart pumping to start your day.
- 🟢 Level 1 = 160 Star Jumps (1 set of 160)
- 🟠 Level 2 = 320 Star Jumps (2 sets of 160)
- 🔴 Level 3 = 480 Star Jumps (3 sets of 160)
Get full info on the Star Jump challenge
Starcember Star Jump Challenge Targets Day 24
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 Star Jumps (1 set of 165)
- 🟠 Level 2 = 330 Star Jumps (2 sets of 165)
- 🔴 Level 3 = 495 Star Jumps (3 sets of 165)
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 & 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, 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 Star Jumps (1 set of 175)
- 🟠 Level 2 = 350 Star Jumps (2 sets of 175)
- 🔴 Level 3 = 525 Star Jumps (3 sets of 175)
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 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 Star Jumps (1 set of 180)
- 🟠 Level 2 = 360 Star Jumps (2 sets of 180)
- 🔴 Level 3 = 540 Star Jumps (3 sets of 180)
Get full info on the Star Jump challenge
Starcember Star Jump Challenge Targets Day 28
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 Star Jumps (1 set of 185)
- 🟠 Level 2 = 370 Star Jumps (2 sets of 185)
- 🔴 Level 3 = 555 Star Jumps (3 sets of 185)
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, 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 Star Jumps (1 set of 190)
- 🟠 Level 2 = 380 Star Jumps (2 sets of 190)
- 🔴 Level 3 = 570 Star Jumps (3 sets of 190)
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 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 Star Jumps (1 set of 195)
- 🟠 Level 2 = 390 Star Jumps (2 sets of 195)
- 🔴 Level 3 = 585 Star Jumps (3 sets of 195)
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 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 Star Jumps (1 set of 200)
- 🟠 Level 2 = 400 Star Jumps (2 sets of 200)
- 🔴 Level 3 = 600 Star Jumps (3 sets of 200)
Tomorrow is the Start of #Plankawayjanuary – January Plank Challenge (PlankAwayJanuary)