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Skipping Challenge 2020 Rules and Instructions Sheet
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UTT SPORT AND RECREATION UNIT
SKIPPING CHALLENGE 2020 RULES AND INSTRUCTIONS SHEET
STAFF
Follow these instructions:
- Appropriate footwear must we worn (sneakers);
- Do not skip in slippers or without footwear;
- Exercise on a smooth, flat surface;
- Hold the jump handles loosely in your hands, and in the event of a tangle, release the handles to reduce the chances of pulling yourself down;
Benefits of Skipping:
- Better balance
- Enhance agility
- Improve coordination
- Build and develop muscles
- Improve flexibility
- Increase Speed and Stamina
- REDUCTION OF CALORIES AND KEEP YOU FIT
Encourage family members to join but ensure that children are supervised at all times.
| BASIC | ADVANCED | |
| DAY 1 | 20 SECONDS "BASIC JUMP/BOUNCE" SKIPS WITH 30 SECONDS REST (3 SETS) | 1 MIN "BASIC JUMP/BOUNCE" SKIPS WITH 1 MINUTE REST (2 SETS) |
| DAY 2 | 1 MINUTE IN TOTAL THROUGHOUT THE DAY (FRONT SKIPS) | 4 MIN IN TOTAL THROUGHOUT THE DAY (Front skips) |
| DAY 3 | 25 SECONDS “ BASIC JUMP/BOUNCE” SKIPS WITH 35 SECONDS REST (3 SETS) | 2 MINS SKIPS NON STOP |
| DAY 4 | REST/ ACTIVE STRETCHING | 1 MIN "BASIC JUMP/ BOUNCE" SKIPS WITH 1 MINUTE REST (2 SETS) |
| DAY 5 | 30 SECONDS "BASIC JUMP/BOUNCE" SKIPS WITH 30 SECONDS REST (3 SETS) | 200 SKIPS TOTAL |
| DAY 6 | 35 SECONDS "BASIC JUMP/ BOUNCE" SKIPS WITH 45 SECONDS REST (3 SETS) | 1 MIN "BASIC JUMP/ BOUNCE" SKIPS WITH 1 MINUTE REST (2 SETS) |
| DAY 7 | REST/ ACTIVE STRETCHING | 4 MIN IN TOTAL THROUGHOUT THE DAY (Front skips) |
| DAY 8 | 40 SECONDS "BASIC JUMP/ BOUNCE" SKIPS WITH 40 SECONDS REST (3 SETS) | 2 MINS SKIPS NON STOP |
| DAY 9 | 2 MINUTE TOTAL THROUGHOUT THE DAY (FRONT SKIPS) | 1 MIN "BASIC JUMP/BOUNCE" SKIPS WITH 1 MINUTE REST (3 SETS) |
| DAY 10 | 50 SECONDS "BASIC JUMP/BOUNCE" SKIPS WITH 50 SECONDS REST (3 SETS) | 300 SKIPS TOTAL |
| DAY 11 | REST/ ACTIVE STRETCHING | 1 MIN "BASIC JUMP/BOUNCE" SKIPS WITH 1 MINUTE REST (3 SETS) |
| DAY 12 | 40 SECONDS “ BASIC JUMP/BOUNCE” SKIPS WITH 40 SECONDS REST (4 SETS) | 5 MIN IN TOTAL THROUGHOUT THE DAY (Front skips) |
| DAY 13 | 30 SECONDS "BASIC JUMP/BOUNCE" SKIPS WITH 30 SECONDS REST (6 SETS) | 3 MINS SKIPS NON STOP |
| DAY 14 | REST/ ACTIVE STRETCHING | 1 MIN "BASIC JUMP/BOUNCE" SKIPS WITH 1 MINUTE REST (3 SETS) |
| DAY 15 | 35 SECONDS “ BASIC JUMP/BOUNCE” SKIPS WITH 35 SECONDS REST (4 SETS) | 400 SKIPS TOTAL |
| DAY 16 | 2 MINS AND 30 SECONDS TOTAL THROUGHOUT THE DAY (FRONT SKIPS) | 1 MIN "BASIC JUMP/ BOUNCE" SKIPS WITH 1 MINUTE REST (4 SETS) |
| DAY 17 | 45 SECONDS "BASIC JUMP/ BOUNCE" SKIPS WITH 1 MINUTE REST (5 SETS) | 5 MIN IN TOTAL THROUGHOUT THE DAY (Front skips) |
| DAY 18 | REST/ACTIVE STRETCHING | 3 MINS SKIPS NON STOP |
| DAY 19 | 50 SECONDS "BASIC JUMP/BOUNCE" SKIPS WITH 50 SECONDS REST (4 SETS) | 1 MIN "BASIC JUMP/ BOUNCE" SKIPS WITH 1 MINUTE REST (4 SETS) |
| DAY 20 | 40 SECONDS "BASIC JUMP/ BOUNCE" SKIPS WITH 1 MINUTE REST (6 SETS) | 500 SKIPS TOTAL |
| DAY 21 | REST/ACTIVE STRETCHING | 1 MIN "BASIC JUMP/ BOUNCE" SKIPS WITH 1 MINUTE REST (4 SETS) |
| DAY 22 | 45 SECONDS "BASIC JUMP/BOUNCE" SKIPS WITH 45 SECONDS REST (4 SETS) | 6 MIN IN TOTAL THROUGHOUT THE DAY (Front skips) |
| DAY 23 | 3 MINS AND 30 SECONDS TOTAL THROUGHOUT THE DAY (Front Skips) | 4 MINS SKIPS NON STOP |
| DAY 24 | 50 SECONDS “ BASIC JUMP/BOUNCE” SKIPS WITH 50 SECONDS REST (4 SETS) | 1 MIN "BASIC JUMP/ BOUNCE" SKIPS WITH 1 MINUTE REST (5 SETS) |
| DAY 25 | REST/ACTIVE STRETCHING | 600 SKIPS TOTAL |
| DAY 26 | 55 SECONDS "BASIC JUMP/ BOUNCE" SKIPS WITH 55 seconds REST (4 SETS) | 1 MIN "BASIC JUMP/ BOUNCE" SKIPS WITH 1 MINUTE REST (5 SETS) |
| DAY 27 | 60 SECONDS “ BASIC JUMP/BOUNCE” SKIPS WITH 60 SECONDS REST (4 SETS) | 6 MIN IN TOTAL THROUGHOUT THE DAY (Front skips) |
| DAY 28 | REST/ACTIVE STRETCHING | 4 MINS SKIPS NON STOP |
| DAY 29 | 1 MIN "BASIC JUMP/ BOUNCE" SKIPS WITH 1 MINUTE REST (5 SETS) | 1 MIN "BASIC JUMP/ BOUNCE" SKIPS WITH 1 MINUTE REST (5 SETS) |
| DAY 30 | REST/ACTIVE STRETCHING | 800 SKIPS TOTAL |
| DAY 31 | 6 MINUTES TOTAL THROUGHOUT THE DAY |
