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Physical Education & Sports Activities

30s Workout Challenge

Virtual 30s Workout Challenge

30s Workout Challenge

All Lingnan students and staff are welcome to join!

Participants need to complete three workouts:

1. Push up

2. Squat

3. Jumping Jack

Participants should perform as many times as they can in 30 seconds time limit each workout.

The total score will be the sum up of the total number of times of each workout.


How to participate?

  • Record the three workouts in a video.
  • The official video as a timer should be used as the background music when recording.
  • The three videos should be combined in one video and it should be uploaded to a website, e.g. Google Drive, Dropbox, Youtube.
  • Application form:
  • Deadline: 18 Feb 2022 (The deadline has been extended to 18 Feb 2022)



  • Individual - Male Student
  • Individual - Female Student
  • Team - Mixed Student
  • Individual - Male Staff
  • Individual - Female Staff



Each category Prize of 30s Workout Challenge
Champion $500 Sports Cash Voucher
1st runner up $300 Sports Cash Voucher
2nd runner up $100 Sports Cash Voucher
Participant T-shirt



  • The organizer reserves the rights for final decision.
  • The prize presentation will be held on 23 Feb 2022.
  • The category of mixed student team should consist of two to three members (at least one female team member and one male team member). Each member may complete at most two workouts individually.



Category Champion 1st Runner up 2nd Runner up
Individual - Male Student Kametay Turar Otabek LAU Cheuk Hin
Individual - Female Student CHEUNG Cheuk Lam FUNG Wan Yi LI Yuying
Team - Mixed Student Alison, Alex Tingge ZHANG, Yuyan CHEN LAU Hong Lam, LEUNG Chi Hang
Individual - Male Staff Yang LOU Felix HUI Creighton Connolly
Individual - Female Staff YAU See Wing Catherine Nans LEUNG /
  • The sports cash voucher will be sent to the winners by email individually.
  • The T-shirt can be collected in OSA counter from 24 Feb to 31 Dec 2022. 


30s Workout Challenge - Instructional Video

30s Workout Challenge - Official Video as a Timer


For enquiries, please contact us at 2616 7310 or email to
(Updated: Feb 2022)