The September challenge kicks start with some heartwarming skipping action, good skipping takes practice, and this is an excellent opportunity to practice your skipping skills or even learn how to skip.
Grab that Skipping Rope or Jump Rope as it’s more commonly known in the USA, we’re going to get the heart going and revive some old school skills with the Kiss Fitness #Skiptember Exercise challenge.
Its all about the heart this month. Looking after your heart with diet and exercise is one of the best things you can do for your body!
By just doing a few minutes of high-intensity exercise each day can have a significant impact on your heart as well as the health benefits of lowering your blood pressure and losing weight.
Benefits of Skipping (Jump Roping)
The benefit is low impact on knees, hips and ankles and skipping is a more moderate impact activity than jogging and more benefit on heart, lungs and muscles. It strengthens upper and lower body and burns a lot of calories in a short space of time. Try not to skip on carpet or grass as you may injure your ankles, instead go for a wood floor or flat concrete, tennis courts are excellent, and your garden patio will do just fine.
The better you become at skipping, the more economical you will be with your movements. The key is to jump low so that just enough space for the rope to pass under your feet.
In modern-day fitness, the skipping rope can easily be overlooked; it’s simple, effective and cheap. You don’t need a lot of money, an expensive gym membership or a state of the art treadmill to stay active and keep fit. The skipping rope is worth its weight in gold for how useful it is.
How to Skip
- Jump 1 to 2 inches off the floor, giving rope just enough space to slip under feet — only the balls of feet should touch the floor.
- Keep elbows close to sides as you turn the rope. The movement comes from the wrists and forearms, not the shoulders.
- If you tire out before you finish the workout, drop the rope, but keep arms and legs going (this is called Shadow Skipping). Work up to using the rope full-time.
- To find a rope that fits places one foot in the centre of the rope and lift the handles — they shouldn’t go past your armpits.
The #Skiptember Challenge
Check your skipping target each day and get out and get your skips done, these don’t have to be done at the same time; you can do them in blocks of 10,20.50 or 100 or whatever you fancy, the key is to get them done.
Scoring the Challenge
You get either 1,2 or 3 points for the target level and either 1, 2 or 3 points for the Squat Thrust variation. That’s a maximum of ‘6’ per day, minimum of ‘2’ unless you skip a day in which case it would be ‘0’.
e.g, if you choose the LEVEL 2 target guide and the Regular Squat Thrust you will get two points for the targets achieved and two points for the exercise variation for a grand total of four points for the day, simple.
Skipping Target Guides
Choose a level you feel comfortable at and complete the challenge at that level or mix and match as you go, download the scoring sheet you you record your stats and scores for each day.
|Level 1||Level 2||Level 3|
Level 1 – EASY
Level 2 – MODERATE
Level 3 – HARD
Joining in Check-list
- You’ll need a Skipping Rope – Buy Now on Amazon
- Download & Print TARGET GUIDE above
- Follow us on Twitter & Facebook for your daily update
- Join our FREE Facebook Group
- Use the #Skiptember hashtag
You don’t have to use a rope! Shadow Skipping
Although this is a Skipping Rope challenge, we understand that some of us either don’t the skill of skipping or struggle to maintain a constant rhythm. Well, good news you can still take part in this challenge without a skipping rope. It’s called Shadow Skipping; it is precisely as it says. You will perform the skipping action imagining you have a skipping rope. Your hands will be at your side, and you will perform the short jumps on your toes while performing a rhythmic circular action with your wrists, as if you were skipping. This is just as beneficial as skipping, there, no excuse. We can all take part.
It’s never to late too learn!