The Star Jump is another plyometric exercise that will test the limits of your endurance. Similar in form to a Jumping Jack, the Star Jump raises the bar by really engaging your arms and legs for maximum calorie burn.
To begin: stand upright with an erect spine and head facing forward. Your feet are aligned with each other and shoulder-width apart. Your arms are relaxed down at your sides.
Keeping your chest up, bend your knees half-way down into a slight squat position and bring your arms into a crossed position in front of your abdomen.
Brace your core and now power through your feet to explode upwards as high as you can jump. Simultaneously, throw your arms out and above your head as far as you can extend them so your body now resembles an "X" or star shape jumping up into the air.
As you start to descend, bring your arms back in front of your belly and land with both feet flat onto the ground. Try to keep your knees relaxed to absorb the impact of your landing.
As soon as you land, start to squat down again in order to prime your leg muscles for their next leap upwards.
Start with 3 sets of 10 Star Jumps with a short rest in between. Add additional sets if you still have remaining energy.