Hello MCO warriors, I hope you had a splendid weekend.
If you’ve ever made a promise to get back in shape right after Chinese New Year, then this six-minute workout is probably what you’re looking for.
For the next two weeks, the training practices shared will be low-intensity workouts to help beginners and newcomers acclimatise to the programme, which is a series of short, rapid-fire exercises that use your own body weight.
For advanced learners, seven minutes is a very short period, and as such, this workout will not burn them enough calories to garner them metabolic benefits.
In such instances, it would be better to increase the number of sets (about 3-5) in order to reap a minimal amount of health benefits from the entire workout.
To begin, a good warm-up is advised: walking in place for a few minutes, together with some jumps, will be enough to get the blood flowing. Follow this up with a light stretch before initiating your workout.
Although you can speed up or slow down your workout to suit your fitness level, it is advisable to follow the allocated time below. Take a 10-second break in between each exercise before you proceed to the next one.
Here are the seven low-intensity workouts:
1. 1-minute of modified Jumping Jacks (followed by a 10-second break)
2. 1-minute of Wall Squats (followed by a 10-second break)
3. 1-minute of Squat to Oblique-Twist (followed by a 10-second break)
4. 1- minute of Standing Oblique Crunch (followed by a 10-second break)
5. 1-minute of Bridge (followed by a 10-second break)
6. 30-seconds of Plank (followed by a 10-second break)
7. 30-seconds of Chair Dips (followed by a 10-second break)
Total workout time is seven minutes. Finish off your exercise routine with 10 minutes of core exercises followed by a light cooling-down session, such as a slow jog or walk around your house.
If you’re new to exercising or it’s been a while since you’ve done any, it’s a good idea to get a gym instructor or fitness professional to help you with maintaining proper form throughout your workout.
As they say, some exercise is always better than none at all.
With that, love, Tana. ─ The Vibes, 17 February, 2021
