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December Star Jump Exercise Challenge (Starcember)

by doctorjeal
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Introducing the STARcember monthly exercise challenge, this month we’re going to be doing Star Jumps, also known as Jumping Jacks. And I thought the STAR was appropriate for the time of year.

The Star Jump challenge starts 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 beco 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.   

Starcember Exercise Challenge Title
Starcember Exercise Challenge

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

I'm doing the #Starcember Star Jump challenge by @DoctorJeal. Join me and le't keep active everyday in December. Click To Tweet

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.

December Star Jump Challenge Targets

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


December Starcember StarJump Exercise Challenge Scoring Sheet 73.36 KB 0 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 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.

Starcember Star Jump Challenge

Half  Star Jump


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.
Video demonstration by DoctorJeal of a Half Star jump Exercise

Star Jumps (Jumping Jacks)


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

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

Explosive Star Jumps


The variation of a regular star jump is the Explosive Star Jump, this exercise adds a plyometric and power action to this exercise creating more intensity.

  • Start with 2 feet together.
  • Tuck down and wrap arms around knees or hands to feet.
  • Explosively Jump out into a star shape.
  • As you return to land with feet together and tuck down to the original start position.
  • Use the stretch reflex to push immediately back up in the Explosive Star Jump.
  • Repeat for the desired amount of repetitions.
Demonstration of an Explosive Star Jump Exercise by Cobalt Fitness

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.

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