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