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Fitness | Home Workout: 15 Minutes A Day, Monday To Sunday!

Follow us and try this at home!

Home training

These following workout is combining cardio training, muscles strengthen and stretching ! From monday to sunday, it is your call to train whenever you want. Follow coach Ceciliane and stay active at home.  

MONDAY

CARDIO

在家運動簡易健身規劃

SIDE STEP

Breakdown: start with standing, take a side step to the right and left foot follow. Repeat for the left side. You can step with arms swings at the same time to increase momentum.

Reminder: Keep the back straight and breathe steadily

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SIDE TAP

Breakdown:

Start with standing position and feet together, alternate tapping each foot out to the side and then bring back to start.

Reminder: Keep your knees slightly bent and don't lock your knees

 

MUSCLES STRENGTHEN 

hip bridge

GLUTE BRIDGE

Breakdown: Lay on the ground and bend your knees at 90 degrees. Your arms should be put aside of your body. Push the hips upward while the feet and the head are staying on the ground. Push until your knees, hips and shoulders form a straight line.

Reminder: breath out when pushing the hips up. Keep the core braced the whole time!

 

 

在家運動簡易健身規劃

WALL SIT

Breakdown: Start with standing position and stand 2-3 feet away from the wall. Feet should be shoulder-width apart and squat down till both knees form 90 degree. Keep your head and back flat against the wall.

Reminder: brace your core and don't shrug your shoulders

 

 

STRETCHING 

在家運動簡易健身規劃

QUAD STRETCH

Breakdown: lying face down. Grab your right foot with your right hand and bend it toward your glutes, you should feel tension of your quad. Repeat the other side.

Reminder: Keep your pelvis on the ground and no arching back. Breath out when you are bending or feel the tension.

在家運動簡易健身規劃

SEATED GLUTE STRETCH

Breakdown: Sit upright in a chair to start. Place the right ankle on your left thigh and the hands on your shins. Keeping your back straight and lean slowly forward to stretch. Hold for 30 seconds. Return to the starting position. Repeat with the other leg.

Reminder: keep breathing at a steady pace.

Fitness Clothing

TUESDAY

CARDIO

SIDE STEP

Breakdown: Start with standing, take a side step to the right and left foot follow. Repeat for the left side. You can step with arms swings at the same time to increase momentum.

Reminder: Keep the back straight and breathe steadily

在家運動簡易健身規劃

SIDE TAP

Breakdown: Start with standing position and feet together, alternate tapping each foot out to the side and then bring back to start.

Reminder: Keep your knees slightly bent and don't lock your knees

在家運動企劃

MUSCLES STRENGTHEN 

PROPRIOCEPTIVE TRAINING

Breakdown: stand next to a wall which you can use it as a support. Feel free to take off your shoes to have better sensation.Stand straight and lift your left foot off from the ground for 5 cm. Right knee and toes can point slightly outward and balance yourself.yourself.

Reminder: Keep your core braced to help to balance yourself

在家運動簡易健身規劃

LYING ADDUCTOR RAISE

Breakdown: lie on the ground on one side, bend the knee of the upper leg and place it on the ground. The lower leg should be straight. Raise your lower leg until you feel the tension of your inner thigh, put it down and repeat.

Reminder: Keep your back straight and no arching back. Exhale when raising the lower leg, inhale when return

在家運動簡易健身規劃

STRETCHING 

CALF STRETCH

Breakdown: face to the wall or a chair. Push against the wall or hold onto the chair. Bend the knee of the front leg at 90 degrees, the back leg should be straight and both heels should keep on the ground. You should feel the stretch from the calf of the back leg.

Reminder: toes of both legs should point to the front.

在家運動簡易健身規劃

SEATED GROIN STRETCH

Breakdown: sit on the floor with the legs apart as far as possible. Keep your legs straight and lean forward as much as you can. Hold it for 30 seconds and feel the stretch of your inner thigh.

Reminder: relax your thighs and exhale while leaning forward.

在家運動簡易健身規劃

TRaining Accessories

WEDNESDAY

CARDIO

SQUAT WITH CUSHION

 Breakdown: Keep the feet shoulder-width apart and hold the cushion with both hands. Squat down and lower the cushion at the same time. Lift the cushion above your head when squat up, and repeat.

Reminder: keep your back straight the whole time and no arching back. Focus on your core and legs!

在家運動簡易健身規劃

BUTT KICK

Breakdown: Stand with your feet hip-width apart. Bring your right heel to your buttock and put it down, repeat for the left side. Swing your elbows at the same time just like running on the spot.

Reminder: Keep your back straight

在家運動簡易健身規劃

MUSCLES STRENGTHEN 

WALL PUSH UP

Breakdown: Face to the wall with your palms on the wall at about shoulder-level height and shoulder-width apart. Step 1-2 feet backward from the wall. Bend your elbows to lean yourself towards the wall. Return and repeat.

Reminder: Inhale when leaning forward and exhale when return.

在家運動簡易健身規劃

STRAIGHT ARM PRESS BACK

Breakdown: Keep the feet shoulder-width apart with the knees can slightly bent. The upper body can lean forward for a little bit. Keep the arms straight and palm facing backwards. Raise your arms backwards.

Reminder: Don't shrug your shoulders

在家運動簡易健身規劃

STRETCHING

CHEST STRETCH

Breakdown: stand next to a wall, place the right hand on the wall at the shoulders leve. Straighten your right arm and turn your body to the left side. You should feel the stretch from the front of your shoulder, the right chest, and the right arm. Switch to the other side after 30 seconds.

Reminder: breathe steadily, exhale when you feel the stretch.

在家運動簡易健身規劃

TRICEPS STRETCH

Breakdown: Keep the feet shoulder-width apart, then raise right arm aside of your right ear. Bend the elbow to bring the right arm across your body. Meanwhile grab your right elbow with your left hand and bring it slightly to your head.

Reminder: breathe steadily, exhale when you feel the stretch.

在家運動簡易健身規劃

SQUAT WITH CUSHION

Breakdown: keep the feet shoulder-width apart and hold the cushion with both hands. Squat down and lower the cushion at the same time. Lift the cushion above your head when squat up, and repeat.

Reminder: keep your back straight the whole time. Focus on your core and legs!

在家運動簡易健身規劃

TRaining Accessories

THURSDAY

CARDIO

在家運動簡易健身規劃

BUTT KICK

Breakdown: Stand with your feet hip-width apart. Bring your right heel to your buttock and put it down, repeat for the left side. Swing your elbows at the same time just like running on the spot.

Reminder: Keep your back straight

MUSCLES STRENGTHEN 

在家運動簡易健身規劃

SHOULDERS - DRAW A CIRCLE

Breakdown: Keep the feet shoulder-width apart and raise both arms at shoulder level. Keep the palms facing down and start drawing circles clockwise in the air. Repeat for anticlockwise after 1 minute.

Reminder: don't shrug your shoulders

在家運動簡易健身規劃

BICEPS CURL WITH WATER BOTTLE