Tag Archives: exercise


It is so important to stay active and keep your heart healthy especially during such tough times living in a pandemic. Exercise boosts your mood and overall health! Here is a quick workout routine to get your body moving and feeling strong!

You’ll need:

  • Water (very important)
  • A towel (optional, I usually let the sweat just drip!)
  • Energy (make sure you are well fuelled)
  • Very little space (easy to do anywhere!)

The Routine:

  • 30 Seconds Jump Squats
  • 30 Seconds High Knees
  • 30 Seconds Jumping Jacks
  • 30 Seconds Touch Drop Squats
  • 30 Seconds Squat Twists
  • 30 Seconds Squat pulse
  • 30 Second REST

Repeat 3 Times

Week 9 – Legs Exerceise Routine

People are always ignoring lower body exercise. Lower body is playing an essential role in our daily task which supports our lower body and foundation of the movement. Lower body exercise contains several major components, including waist, hips, thighs, and calves. But this time, we are going to focus on leg exercise which concentrates on hips, thighs, and calves. 

  • Full Squat: 4 sets 8-10 reps
  • Dumbbell lunge: 4 sets 10 reps each side. 
  • Machine Leg Extension: 4 sets 10 reps.
  • Machine Inverse Leg Curl: 4 sets 8-10 reps 
  • Dumbbell Standing Calf Raise: 4 sets 8- 10 reps

The leg exercise could be much more complicate and intensified than this plan. However, to help people who have no training background, this is the best training programme to start up the training session. By the time goes by, when the muscle tolerance increase, you can be based on your body condition to increase the training repetitions and sets.  

A well build lower body not only provide an essential training foundation for your future training, but also as one of the fundamental principle to help your daily task. To get more exercise, please go visit ExRx to get more informations.