Jack, Dive & Jump Challenge! 7/8

Ok, so on my last day at the Greenbrier in WV, I wanted to squeeze in a workout before tee time, then realized that I had all my clothes but my sneakers were already packed and in the car!

So, we’re doing a 10 minute rep challenge workout today. No shoes necessary! No equipment necessary. It’s simply a rep challenge. As many as you can get in in the 10 minute window!

I actually tracked mine and wrote down my reps for each minute so that I knew if I needed to step it up if I was slacking at the end, as I sometimes tend to do as I get more and more exhausted. I’ll post my reps in comments below and you should try to beat my time!


This is the most difficult level of this exercise.

Start with 3 low jacks, which are done by starting in a deep squat, then maintaining that deep knee bend while you do a jumping jack in a deeply squatted position. After your 3 jacks, stay with your feet wider than shoulder width apart. Place your hands on the floor and do one dive bomber pushup (see video). Remember to keep those elbows and arms close to your side for the most challenging workout.  Once back up to your inverted V position, jump your feet together, and immediately explode up to your star jack (a jumping jack in midair, again, see video).

Here’s the video of the most difficult level:

Looking for a level that’s slightly less challenging? Try this one:


You’re going to do all the same actions above: 3 low jacks, a push up and a star jump, you’re just going to eliminate the dive bomber portion of the push up. You can either do a regular V pushup OR you can do a tricep V push up. In the tricep version, which is a bit harder than the regular, you’d keep your elbows and arms in tight to your body. Harder to do when you’re in a V position, but you can give it a try. In the video below, I show you the version with a regular push up, arms wide:

Lastly, the final version. No jumping. You’re welcome. 🙂


Ok, my times are below!! I can tell you I was sore for a good 2/3 days after this one… so go hard and challenge yourself!

God bless,

About Robes

I am a child of God, a wife, a mother to Isaiah and Hitch, a stepmom to Alexis, a sister and a friend. I get to give back to others every day for my "job". In my spare time, I also happen to teach a bunch of crazy classes at Ponte Vedra Fitness, and this blog was mostly set up for my Gym Crazies who are not facebook but still wanted access to all my workouts! So... let's have "fun". :)
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4 Responses to Jack, Dive & Jump Challenge! 7/8

  1. Robes says:

    My Reps:
    Round 1 – 6.5
    Round 2 – 7
    Round 3 – 7.5
    Round 4 – 7
    Round 5 – 8
    Round 6 – 7.5
    Round 7 – 7.5
    Round 8 – 8
    Round 9 – 8
    Round 10 – 7
    TOTAL: 74 Jack, Dive & Jumps in 10 minutes!

  2. Just completed this one this AM – 46 total of each set (3 low jacks, pushup, star jump) but for a little under half of 10 min I did V pushups and then even a few regular ones because I couldn’t push my way back up on the diver bombs. I am exhausted 🙂

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