Beat The Teacher - Star Jump Fitness Challenge | HIIT Cardio | Bodyweight | Endurance | No Equipment

Beat The Teacher - Star Jump Fitness Challenge | HIIT Cardio | Bodyweight Cardio Exercise | Endurance | No Equipment

How many star jumps can YOU complete in 60 seconds?

Before you begin todays challenge it is essential that you warm up thoroughly. The importance of warming up cannot be overlooked as it enhances performance but more importantly reduces the likelihood of injury.

You might opt to warm up using techniques you are familiar with. The mobility exercises and stretches you perform should be suited to the areas of the body utilised during the performance of a star jump. These being the deltoids, gluteals, quadriceps, hamstrings and gastrocnemius.

Before this challenge commences there are a number of learning points you must consider when completing a star jump.

(Variation 1) - Place your feet together and your arms by your side. As you jump your feet outwards raise your hands above your head. Following this, lower your arms towards your side as you jump your feet inwards and repeat this movement. I would recommend this version if you consider yourself to be a novice/beginner.

(Variation 2) - Place your feet approximately shoulder width apart and raise your arms laterally so they are positioned parallel to the ground. As you jump your feet inwards you are going to cross your legs and cross your arms. As you land you will then jump your feet outwards and your arms will return to their starting position. I would recommend this version if you consider yourself to be an intermediate performer.

(Variation 3) - Place your feet together, your arms by your side and reach towards the floor placing your palms against your ankles. Your knees will will have to be slightly bent in this position as this will help provide the power needed to explosively jump upwards. As you jump upwards raise your arms and legs laterally creating a star shape in the air. As you move towards the ground bring your feet together, land, bend your knees and place your palms against your ankles. I would recommend this version if you consider yourself to be at an advanced level.

Do you have what it takes to beat Mr Matthews?

Let me know in the comments section below.

Key terms: warm up, anaerobic power, explosive, muscular endurance, star jump, deltoids, gluteals, quadriceps, hamstrings and gastrocnemius.

Track: Jim Yosef - Firefly pt. II (ft. STARLYTE) [NCS Release]
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