PERSONAL TRAINING PROGRAM | GLADYS GOH

Personal Information
Name: Gladys Goh
Date of Birth (dd/mm/yy): 3/12/1985
Occupation: Account Manager

Questions:
1) Setting Goals: Aesthetic & Healthier Body

2) Have you been doing any movements/exercises lately? No.

3) How’s your daily intake like? Brunch & dinner (To be discussed again)

4) Work/Life Balance (Ok)

Fitness Goal
Fat Loss | Low-Impact (Increase muscle endurance and strength, ROM & Mobility)

Program
1) Reduce Body Weight: Cardio + Interval Training + Less Food Intake
2) Reduce Body Size: Hypertrophy (10-12x) + Muscular Endurance (>15x) + Cardio + Interval Training + Less Food Intake
3) Basic Movement Patterns: Squat, Lunge, Hinge/Bend, Push, Pull & Rotation

To-Do List/Homework

  • Standing Posture & drink at least 2 litre water a day
  • Do Homework (Check program below)
    A) Fingers & Wrist Exercises
    B) Seated Hamstrings Stretch before sleep
PROGRESS VIDEO PLAYLIST
2023

Assessment

Measurements & Photos:
Date: 6/1/2023 (2pm)

Waist: 73.5cm
Hips: 92.5cm
Right Arm (Tricep): 25cm 
Left Arm (Tricep): 25cm
Right Thigh: 47.5cm
Left Thigh: 46.5cm

Assessment

Measurements & Photos:
Date: 3/3/2023 (12.30pm)

Waist: 73.5cm
Hips: 92.5cm
Right Arm (Tricep): 25cm 
Left Arm (Tricep): 24.5cm
Right Thigh: 51cm
Left Thigh: 50.5cm

Assessment

Measurements & Photos:
Date: 14/4/2023 (12.30pm)

Waist: 74.5cm
Hips: 93cm
Right Arm (Tricep): 25cm 
Left Arm (Tricep): 24cm
Right Thigh: 51cm
Left Thigh: 49.5cm

Assessment

Measurements & Photos:
Date: 24/5/2023 (12.30pm) (Period)

Waist: 73.8cm
Hips: 93cm
Right Arm (Tricep): 25cm 
Left Arm (Tricep): 24.5cm
Right Thigh: 50cm
Left Thigh: 47.5cm

Assessment

Measurements & Photos:
Date: 28/7/2023 (12.30pm)

Waist: 73cm
Hips: 93cm
Right Arm (Tricep): 25.5cm 
Left Arm (Tricep): 24.5cm
Right Thigh: 48.5cm
Left Thigh: 47cm

December 2023

1/12/2023
(Friday 12.00pm)

45 minutes

  1.  Joints Warm Up
  2. 4 Combos (by 15 repetitions/30secs) x 3
    – Squat + Kickback
    – Seated Leg Raise + Plank
    – Chair Bridges
    – Windmills Variations
  3. Warm Down (Stretches)

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day

6/12/2023
(Wednesday 12pm)

45 minutes

  1.  Joints Warm Up
  2. 4 Combos (by 15 repetitions/30secs) x 3
    – Kick Back + Squat
    – Wall Push Up with Variations
    – Seated Leg Raise + Plank with variations
    – Walking Lunges + Knee tucked
    – Side Plank + Windmills
  3. Warm Down (Stretches)

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day

November 2023

1/11/2023
(Wednesday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. 4 Combos (by repetitions/30secs)
    – Step and Leg Lift + Single Leg Balance
    – Cobra Lift + Superman Leg Lift (Alternate)
    – Seated Shoulder Raises + Seated Leg Raise (Alternate)
    – Sit Up + Boat Pose/Knee Tucked
  3. Warm Down (Stretches)

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day

15/11/2023
(Wednesday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. 40/20 X 4/3 sets
    – High Knee Walks
    – Shoulder Retract + Protract
    – Deadbug & Variations
    – Superman & Variations
    – Hands & Wrist Exercises
  3. Warm Down (Stretches)

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day

22/11/2023
(Wednesday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. 4 Combos (by 10 repetitions/30secs) x 3
    – Criss Cross + Squat
    – Wall Push Up + BOR w/bands
    – Knee tucked + Elbow Plank
    – Side Galops + Single Leg Flexion + Extension
  3. Warm Down (Stretches)

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day

24/11/2023
(Friday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. 4 Combos (by 15 repetitions/30secs) x 4
    – Lunges
    – Seated Band Lateral Pull
    – High Knee (Tabata 8 sets) 20s 10s
    – Block Sit Up
  3. Warm Down (Stretches)

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day

October 2023

4/10/2023
(Wednesday 12.45pm)

45 minutes

  1.  Joints Warm Up
  2. 4 sets (15 reps/30 seconds)
    – High Knee/Knee Tucked + Squat/Knee Tucked Variation
    – Chair Hip Thrusts + Wall Push Up
    – Cocoons + Elbow Plank
    – Boat Pose Variations + Wiper/Leg Raise Variation
  3. Warm Down + Stretches

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day

11/10/2023
(Wednesday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. 3 sets (30 seconds/30 seconds)
    – Criss Cross + Wall Push Up
    – Shuffle + Back Squeeze
    – High Knee + Band Frontal Raise
    – Forward & Side Galops + Dolphin Press
  3. Tabata Style (20/10) 8 sets (Knee tucked + Boat Pose Combo
  4. 2 x sit up to stand
  5. Plow pose, Warm Down & Stretches

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day

September 2023

15/9/2023
(Friday 1.00pm)

45 minutes

  1.  Joints Warm Up
  2. 3 sets (15 reps/2 sets)
    – Squat + Side Galop
    – Lunge to Front Kick (R&L) + Front Galop
    – 40 seconds Shuffle + Open Close
    – Dolphin Press
    – Knee Tucked
  3. Plow
  4. Warm Down + Stretches

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day

22/9/2023
(Friday 3.30pm)
[Absent]

27/10/2023
(Wednesday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. 3 sets (Tabata Style) + Stretching
    – Criss Cross + Squat
    – Shoulder Raises + Push Up
    – Knee tucked + Core variation
    – Stretches & Mobility Work
  3. Plow
  4. Warm Down + Stretches

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day

August 2023

2/8/2023
(Wednesday 1.00pm)

45 minutes

  1.  Joints Warm Up
  2. 15 reps or 30 secs (3 sets)
    – Leg Extension + Elbow Plank Walk
    – Dolphin Press + Wiper Leg Raise
    – Hip Thrust + Galops (4 sets)
    – W Squeeze + Back Extension with Assistance
  3. Sit Up to Stand (10x)
  4. Warm Down + Stretches
    – Thunderbolt Pose
    – Quad Stretch
    – Wrist Exercises

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day

4/8/2023
(Friday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. 15 reps or 30 secs (3 sets)
    – Criss Cross + Squat
    – Back Extension + Hold
    – Dolphin Press + L Hold (4 sets)
  3. Knee Tucked 100x
  4. Shoulder Stand
  5. Warm Down + Stretches
    – Thunderbolt Pose
    – Quad Stretch
    – Wrist Exercises

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day

9/8/2023
(Wednesday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. SMR with Foam Roller
  3. Tabata Style
    – Kickback 8 x 20secs
    – Dolphin Press + L Hold
    – Leg Raises 8 Variations
    – Back Extension 3 x 10reps + hold
  4. Plank
  5. Plow + Shoulder Stand
  6. Warm Down + Stretches
    – Thunderbolt Pose
    – Quad Stretch
    – Wrist Exercises

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day

23/8/2023
(Wednesday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. 3 sets (15 reps/30 secs)
    – Criss Cross
    – Squat
    – Dolphin Press
    – Wiper Supine Leg Raise with Variations
    – Chair Side Plank (R&L)
  3. Plow
  4. Warm Down + Stretches
  5. SMR with hands, gun and ball

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day

July 2023

5/7/2023
(Wednesday 12.00pm)

45 minutes

  1.  Joints Warm Up
  2. 30 | 30 /15reps
    – Criss Cross + Squat (3x)
    – Galop (Side) + Arm/Shoulder Variation (4x)
    – Galop (Front) + Knee Tucked (4x)
    – Kick Back + Sit Up (3x)
  3. Warm Down + Stretches
    – Calf Stretch (30secs each)
    – Quad Stretch + Forward Fold
    – Plow Pose
    – Supine Twist & Figure 4
    – All 4 Twist with Shoulder Stretch
    – Hand To Foot Pose

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day

12/7/2023
(Wednesday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. 15/15reps (2 sets + Squats Combo)
    – Squat + Deadbug (Same Leg)
    – Chair Squat + Deadbug (Alternate Leg)
    – Sumo Squat + Chair Knee Tucked
    – Squat Single Leg Lift+ Twist
    – Full Squat + Knee Tucked
  3. Warm Down + Stretches
    – Calf Stretch (30secs each)
    – Quad Stretch + Forward Fold
    – Plow Pose
    – Chair Figure 4
    – Hand To Foot Pose

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day

14/7/2023
(Friday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. 15reps/30 secs (3 sets)
    – Deadbug (Alternate Leg) + Side Planks Variations
    – Cocoon + Plank
    – Wall Push Up + Shoulder Circles
    – Hip Thrust on Chair
    – Wiper + Alt Superman
  3. Warm Down + Stretches
    – Calf Stretch (30secs each)
    – Quad Stretch + Forward Fold
    – Plow Pose
    – Chair Figure 4
    – Hand To Foot Pose

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day

18/7/2023
(Tuesday 3.00pm)

45 minutes

  1.  Joints Warm Up
  2. 30 secs/15reps (4 sets)
    – Open Close + Block Push Up
    – Criss Cross + Duck Walk
    – Shuffle + Chair Knee Tucked
    – Kick Back + Sit Up
  3. 1 minute Plank
  4. Warm Down + Stretches
    – Calf Stretch (30secs each)
    – Quad Stretch + Forward Fold
    – Plow Pose
    – Chair Figure 4
    – Hand To Foot Pose

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day

21/7/2023
(Friday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. 15 reps/15 reps or (30 secs/30 secs) (4 sets)
    – Band Lateral Pull Palms Facing Each Other + Band Lateral Pull Palms Facing Down
    – Crunch To Twist + Russian Twist
    – Dolphin Press
    – Seated Leg Circles + Band Back Squeeze
  3. Sit Up To Stand (40x)
  4. Warm Down + Stretches
    – Thunderbolt Pose
    – Quad Stretch + Forward Fold
    – Plow Pose
    – Barre Stretches
    – Hand To Foot Pose

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day

28/7/2023
(Friday 12.30pm)

45 minutes

  1.  Joints Warm Up (Centre & Mat)
  2. 15 reps or 30 secs (3 sets)
    – Squat + Criss Cross
    – Lunges + Knee Tucked
    – Chair Squat + Dolphin
    – Barre Single Leg Raises
  3. Warm Down + Stretches
    – Thunderbolt Pose
    – Quad Stretch
    – Wrist Exercises

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day

June 2023

21/6/2023
(Wednesday 12.00pm)

45 minutes

  1.  Joints Warm Up (Mat)
  2. Seated Dynamic Spine Movements
  3. Supine & Prone Shoulder Movements
  4. Core Activation
  5. Core Exercises (Supine & Prone)
  6. Forward & Side Walk
  7. SMR with Ball (Chair, Standing & Floor)

28/6/2023
(Wednesday 1.30pm)

45 minutes

  1.  Joints Warm Up
  2. Core Activation
    – Boat Pose (3x)
    – Knee Tucked (3x)
    – Leg Raises (3x)
    – Chair Bridge (3x)
    – Superman (3 Variations)
  3. 4 Sets 15x
    – Squats on Chair
    – Shoulder Exercises + With Bands
    – Back Muscles Activation with Band Seated
  4. Plank (30 seconds)
  5. Stretches
    – Forward Fold
    – Side Bending
    – Seated Spine Twists
    – Plow Pose + Shoulder Stand
    – Calves stretch
  6. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 3 minutes Seated Forward Fold before bed

May 2023

3/5/2023
(Wednesday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. 4 Combos (4 Sets 15 | 15)
    – Criss Cross + Front Galops
    – Push Up + BOR with bands
    – Cocoons + Knee Towards Chest
    – Chair Bridge + Wiper
  3. Sit Up to Stand (4 Sets)
  4. Stretches
    – Forward Fold
    – Side Bending
    – Seated Spine Twists
    – Plow Pose + Shoulder Stand
    – Calves stretch
  5. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 3 minutes Seated Forward Fold before bed

5/5/2023
(Friday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. Tabata (Squat + Wall Sit)
  3. 4 Combos (4 Sets 15 | 15)
    – Kick Back + Side Galops
    – Shoulder + BOR with bands
    – Cocoons + Knee Towards Chest
    – Side Plank + Russian Twists
  4. Plow to Shoulder Stand (4 Sets)
  5. 1 minute plank
  6. Stretches
    – Forward Fold
    – Side Bending
    – Seated Spine Twists
    – Plow Pose + Shoulder Stand
    – Calves stretch
  7. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 3 minutes Seated Forward Fold before bed

11/5/2023
(Thursday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. Tabata (Squat + Wall Sit)
  3. 4 Combos (4 Sets 15 | 15)
    – Shuffle Legs + Scissors
    – Rises & Single Leg Raises
    – Cocoons + Knee Towards Chest
    – Wiper + Leg Raise Hold
  4. Sit Up to Stand (4 Sets)
  5. Stretches
    – Forward Fold
    – Side Bending
    – Seated Spine Twists
    – Plow Pose + Shoulder Stand
    – Calves stretch
  6. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 3 minutes Seated Forward Fold before bed

17/5/2023
(Wednesday 12.30pm)

*Feeling Dizzy*

45 minutes

  1.  Joints Warm Up
  2. Tabata (Lunges + Squat Hold)
  3. 4 Combos (4 Sets 15 | 15)
    – Lateral Pull + Superman
    – Bridge + Frontal Raises
    – Bicycle
    – Wiper + Leg Raises
  4. Sit Up to Stand (10 reps)
  5. Stretches
    – Forward Fold
    – Side Bending
    – Seated Spine Twists
    – Plow Pose + Shoulder Stand
    – Calves stretch
  6. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 3 minutes Seated Forward Fold before bed

19/5/2023
(Friday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. Tabata (Lunges + High Knee)
  3. 4 Combos (4 Sets 15 | 15)
    – Derriere Leg Raise with knee flex/Ex + Chair Squat
    – Bicycle
    – Wall Push Up + Yoga Block Frontal Hold
    – Wiper + Leg Raise with Hip Up
  4. Plank 1 minute
  5. Stretches
    – Forward Fold
    – Side Bending
    – Seated Spine Twists
    – Plow Pose + Shoulder Stand
    – Calves stretch
  6. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 3 minutes Seated Forward Fold before bed

24/5/2023
(Wednesday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. Tabata (Knee Tucked + Boat Hold)
  3. 4 Combos (4 Sets 15 | 15)
    – Lateral Squat Walk + Front Galop
    – Block Push Up + Dolphin
    – Duck Walk + Wiper
    – Leg Raise + Bicycle
  4. Sit Up to Stand (30x)
  5. Stretches
    – Forward Fold
    – Side Bending
    – Seated Spine Twists
    – Plow Pose + Shoulder Stand
    – Calves stretch
  6. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 3 minutes Seated Forward Fold before bed

April 2023

7/4/2023
(Saturday 2.30pm)

45 minutes

  1.  Joints Warm Up
  2. 4 Combos (4 Sets 15|15)
    – Yoga Block Overhead Squat + Lateral Pull 
    – Chair Push Up
    – Frog Jump + Scissors Legs
    – Chair Bridge + Leg Raises
  3. Chair Full Plank
  4. Tabata 8 x 20|10: High Knee
  5. Stretches
    – Forward Fold
    – Side Bending
    – Seated Spine Twists
    – Plow Pose + Shoulder Stand
    – Calves stretch
  6. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 3 minutes Seated Forward Fold before bed

12/4/2023
(Wednesday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. 4 Combos (4 Sets 15|15)
    – Side Galops + Lunges
    – Chair Mountain Climber + Knee Tucked
    – Elbow Plank Foot Taps
    – Sit Up to Squat
  3. Chair Full Plank
  4. Tabata 8 x 20|10: Criss Cross
  5. Stretches
    – Forward Fold
    – Side Bending
    – Seated Spine Twists
    – Plow Pose + Shoulder Stand
    – Calves stretch
  6. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 3 minutes Seated Forward Fold before bed

14/4/2023
(Friday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. Pelvic Floor Activation (Standing, Heels Up & Bridge)
  3. 4 Combos (4 Sets 15 | Isometric Hold)
    – Squat + Hold (15 seconds)
    – Knee Tucked+ Hold (15 seconds)
    – Elbow Plank Foot Taps + Hold (15 seconds)
    – Sit Up to Squat
  4. Tabata 8 x 20|10: Shuffle + Kick Back
  5. Stretches
    – Forward Fold
    – Side Bending
    – Seated Spine Twists
    – Plow Pose + Shoulder Stand
    – Calves stretch
  6. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 3 minutes Seated Forward Fold before bed

*During Raya Holidays

Daily Goals
1) Water (90% of your bottle)
2) Stay positive and move more in your daily life

At least 3 times before I see you next week:
1) 40minutes movement
2) Exercises to strengthen your sphincter and pelvic floor

26/4/2023
(Wednesday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. 4 Combos (5 Sets 15 | Isometric Hold)
    – Squat + Hold (15 seconds)
    – Knee Tucked+ Hold (15 seconds)
    – Elbow Plank Foot Taps + Hold (15 seconds)
    – Sit Up to Squat
  3. Tabata 8 x 20|10: Shuffle + Kick Back
  4. Stretches
    – Forward Fold
    – Side Bending
    – Seated Spine Twists
    – Plow Pose + Shoulder Stand
    – Calves stretch
  5. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 3 minutes Seated Forward Fold before bed

March 2023

1/3/2023
(Wednesday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. 4 Combos (3 Sets 15|15)
    – Seated Leg Raises + Chair Bridge
    – Russian Twists + Lateral Band Pulls
    – Dolphin Leg Extensions + Push Up
    – Sit Up with twists + Boat Pose (30 seconds)
  3. Tabata 8 x 20|10: Kick back
  4. Stretches
    – Forward Fold
    – Side Bending
    – Seated Spine Twists
    – Plow Pose + Shoulder Stand
    – Calves stretch
  5. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 3 minutes Seated Forward Fold before bed

3/3/2023
(Friday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. 4 Combos (4 Sets 15|15)
    – Yoga Block Overhead Squat + Lateral Pull 
    – Chair Push Up
    – Frog Jump + Scissors Legs
    – Chair Bridge + Leg Raises
  3. Chair Full Plank (29 seconds)
  4. Tabata 8 x 20|10: High Knee
  5. Stretches
    – Forward Fold
    – Side Bending
    – Seated Spine Twists
    – Plow Pose + Shoulder Stand
    – Calves stretch
  6. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 3 minutes Seated Forward Fold before bed
5) 30 minutes movement during the weekends

6/3/2023
(Monday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. 4 Combos (4 Sets 15|15)
    – Side Galops + Reverse Lunges
    – Chair Mountain Climber + Chair Knee Tucked
    – Bands Chest Level Lateral Pull & Overhead Lateral Pull
    – Side Plank (30 seconds) + Scissors Legs
  3. Tabata 8 x 20|10: Criss Cross
  4. Stretches
    – Forward Fold
    – Side Bending
    – Seated Spine Twists
    – Plow Pose + Shoulder Stand
    – Calves stretch
  5. Warm Down

Homework (Wednesday, Friday & Sunday)
1) Wednesday & Friday
A) Joints Warm Up
B) 15 reps x 3 sets for each movement below:
1) Squat
2) 1 kg dumbbells Front & Side Raises (Front & Side consider 1 rep)
3) Dolphin Pose (Bend & Straighten Legs)
4) Knee Tucked
5) 30 seconds Plank

C) High Knee (30 seconds x 3 sets with 1 minute rest between sets)


D) DONE! Stretching to warm down.

2) Sunday
Go for a walk/jog

17/3/2023
(Friday 1.00pm)

45 minutes

  1.  Joints Warm Up
  2. 4 Combos (4 Sets 15|15)
    – Squats + Travelling High Knees
    – Chair Bridge + Chair Standing Leg Raise
    – Side Lying Leg Raise & Clams
    – Plank (30 seconds) + Scissors Legs
  3. Tabata 8 x 20|10: Kick Back
  4. Stretches
    – Forward Fold
    – Side Bending
    – Seated Spine Twists
    – Plow Pose + Shoulder Stand
    – Calves stretch
  5. Warm Down

29/3/2023
(Wednesday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. 4 Combos (4 Sets 15|15)
    – Squats + Travelling High Knees
    – Wall Push Up + Bands BOR
    – Side Lunges & Scissors Legs
    – Plank (30 seconds) + Locust Raises
  3. Tabata 8 x 20|10: Kick Back
  4. Stretches
    – Forward Fold
    – Side Bending
    – Seated Spine Twists
    – Plow Pose + Shoulder Stand
    – Calves stretch
  5. Warm Down

31/3/2023
(Friday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. 4 Combos (4 Sets 15|15)
    – Walking Lunges + Band Frontal Raises
    – Walking Lunges + Band Overhead Lateral Pull
    – Walking Lunges + Chair Bridges
    – Walking Lunges + Sit Up with Twists
  3. Tabata 8 x 20|10: Scissors
  4. Stretches
    – Forward Fold
    – Side Bending
    – Seated Spine Twists
    – Plow Pose + Shoulder Stand
    – Calves stretch
  5. Warm Down
February 2023

1/2/2023
(Wednesday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. Barre Hamstring Stretches + High Knee (20/10) x 8
  3. Push Up (2 on Wall & 3 on Mat)
  4. Downward Facing Dog (23 seconds)
  5. All 4 Position (7 seconds)
  6.  Circuit Training (40/20) 4 Set
    – Squat
    – Shoulder Lateral Pull with band
    – Lunge to high knee with hop
    – Leg Raises (4 Variations)
    – Side Plank + Plank
  7. Stretches
    – Seated butterfly with forward fold stretch
    – Side Bending
    – Seated Spine Twists
    – Plow Pose + Shoulder Stand
    – Calves stretch
  8. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 3 minutes Seated Forward Fold before bed

3/2/2023
(Friday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. Barre Hamstring (Squat Stretches) + Criss Cross (20/10) x 8
  3.  Core Circuit Training (40/20) 4 Set
    – Boat Pose w/ variations
    – Bridge Pose (Last set on chair)
    – Leg Raises (4 variations)
    – Alternate Prone Leg Lifts + Combinations
    – Russian Twists + Last set 1 minute Plank
  4. Stretches
    – Forward Fold
    – Side Bending
    – Seated Spine Twists
    – Plow Pose + Shoulder Stand
    – Calves stretch
  5. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 3 minutes Seated Forward Fold before bed
5) 30 minutes movements on Sunday

8/2/2023
(Wednesday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. Barre Hamstring (Squat Stretches) + Leg Shuffles (20/10) x 8
  3.  Core Circuit Training (40/20) 4 Set
    – Walking Lunges
    – BOR w/bands
    – Dolphin Pose
    – Knee tucked
    – Mat Hip Thrusts (Push Up Position)
  4. Stretches
    – Forward Fold
    – Side Bending
    – Seated Spine Twists
    – Plow Pose + Shoulder Stand
    – Calves stretch
  5. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 3 minutes Seated Forward Fold before bed

15/2/2023
(Wednesday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. 4 Combos (3 Sets 15|15)
    – Squat + Wall Push Up
    – Lunges + Seated Band Rows
    – Plank Position + Bridge
    – Sit Up + Knee Tucked
  3. Tabata 4 x 20|10: Criss Cross
  4. Stretches
    – Slant Board 30 secs x 2 | 1 min x 2
    – Forward Fold
    – Side Bending
    – Seated Spine Twists
    – Plow Pose + Shoulder Stand
    – Calves stretch
  5. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 3 minutes Seated Forward Fold before bed

17/2/2023
(Friday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. 4 Combos (3 Sets 15|15)
    – Single Leg Balance (3) + Wall Push Up
    – Seated Band Rows + Seated Knee Tucked
    – Back Extensions + W Squeezes
    – Side Galops
    – Chair Bridges
  3. Tabata 8 x 20|10: Criss Cross
  4. Stretches
    – Slant Board 30 secs x 2 | 1 min x 2
    – Forward Fold
    – Side Bending
    – Seated Spine Twists
    – Plow Pose + Shoulder Stand
    – Calves stretch
  5. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 3 minutes Seated Forward Fold before bed
5) Sunday 45mins movements

22/2/2023
(Wednesday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. 4 Combos (3 Sets 12/15|12/15)
    – Squat t0 Lunge (R&L)
    – Seated Band Rows + Seated Knee Tucked
    – Wall Push Up + Frontal Raises
    – Duck walk
  3. Tabata 8 x 20|10: Kick back
  4. Stretches
    – Forward Fold
    – Side Bending
    – Seated Spine Twists
    – Plow Pose + Shoulder Stand
    – Calves stretch
  5. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 3 minutes Seated Forward Fold before bed

January 2023

6/1/2023
(Friday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. Barre Hamstring Stretches + Kick Back (20/10) x 8
  3. Push Up (3 sets)
  4. Downward Facing Dog (1 set) 54″
  5. All 4 Position (1 set) 11″
  6.  Circuit Training (40/20) 4 Set
    – Squat + Lunges
    – Side Galop
    – Plank
    – Bridge
    – Sit Up
  7. Stretches
    – Seated butterfly with forward fold stretch
    – Side Bending
    – Seated Spine Twists
    – Plow Pose + Shoulder Stand
    – Calves stretch
  8. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 3 minutes Seated Forward Fold before bed
5) Sunday 1 hour movement

10/1/2023
(Wednesday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. Barre Hamstring Stretches + Kick Back (20/10) x 8
  3. Push Up (3 sets)
  4. Downward Facing Dog
  5. All 4 Position
  6.  Circuit Training (40/20) 4 Set
    – Jumping Squat
    – Shoulder Lateral Pull with band
    – Lunge to high knee
    – Knee tucked
    – Side Plank
  7. Stretches
    – Seated butterfly with forward fold stretch
    – Side Bending
    – Seated Spine Twists
    – Plow Pose + Shoulder Stand
    – Calves stretch
  8. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 3 minutes Seated Forward Fold before bed
5) Thursday 1 hour movement

13/1/2023
(Friday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. Barre Hamstring Stretches + High Knee (20/10) x 8
  3. Push Up (2 on Wall & 3 on Mat)
  4. Downward Facing Dog
  5. All 4 Position
  6.  Circuit Training (40/20) 4 Set
    – Heel Raises on Barre
    – Shoulder Lateral Pull with band
    – Lunge to high knee with hop
    – Leg Raises (4 Variations)
    – Side Plank + Plank
  7. Stretches
    – Seated butterfly with forward fold stretch
    – Side Bending
    – Seated Spine Twists
    – Plow Pose + Shoulder Stand
    – Calves stretch
  8. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 3 minutes Seated Forward Fold before bed
5) Sunday 1 hour movement

2022

Assessment

Measurements & Photos (Refer below):
Date: 11/3/2022 (12.30pm)

Waist: 75cm
Hips: 92.5cm
Right Arm (Tricep): 25.5cm
Left Arm (Tricep): 25cm
Right Thigh: 50cm
Left Thigh: 50.5cm

Assessment

Measurements & Photos (Refer below):
Date: 1/4/2022 (12.30pm)

Waist: 73.5cm
Hips: 94cm
Right Arm (Tricep): 25cm
Left Arm (Tricep): 24.8cm
Right Thigh: 48cm
Left Thigh: 47.5cm

Assessment

Measurements & Photos (Refer below):
Date: 27/3/2022 (12.30pm)

Waist: 73.5cm
Hips: 94cm
Right Arm (Tricep): 25cm
Left Arm (Tricep): 25.5cm
Right Thigh: 50cm
Left Thigh: 48cm

Assessment

Measurements & Photos (Refer below):
Date: 27/5/2022 (2.30pm)

Waist: 74cm
Hips: 93cm
Right Arm (Tricep): 25.5cm
Left Arm (Tricep): 25.5cm
Right Thigh: 48.5cm
Left Thigh: 48cm

Assessment

Measurements & Photos (Refer below):
Date: 28/6/2022 (12.30pm)

Waist: 73.5cm
Hips: 93.5cm
Right Arm (Tricep): 25.5cm
Left Arm (Tricep): 25cm
Right Thigh: 47.5cm
Left Thigh: 47.5cm

Assessment

Measurements & Photos (Refer below):
Date: 3/8/2022 (12.30pm)

Waist: 74cm
Hips: 91.5cm
Right Arm (Tricep): 24.5cm
Left Arm (Tricep): 25cm
Right Thigh: 48cm
Left Thigh: 48cm

Assessment

Only Photos (Refer below):
Date: 7/10/2022 (12.30pm)

Assessment

Measurements & Photos (Refer below):
Date: 19/10/2022 (12.30pm)

Waist: 72.5cm
Hips: 90.5cm
Right Arm (Tricep): 25cm
Left Arm (Tricep): 24.5cm
Right Thigh: 48cm
Left Thigh: 45.5cm

MARCH 2022

Program

11/3/2022 (Friday 12.30pm) 45 minutes

  1.  Consultation 15 mins
  2. Measurements & Photo Taking 5 mins
  3. Posture Check & Warm Up 5 mins
  4. Movements (15 mins)
    – Squats (12x 2 sets)
    – Lunges (10x 3 sets)
    – Core Activation (Boat Pose (Single & Double legs: 30 secs each)) & Elbow Plank (30/20/30 secs)
    – Dead Bug (hold 30 secs, alternate 10x) & Russian Twist (30secs x 2 sets)
    – Back Extension (10x 2 sets)
  5. Warm Down (5 mins)

15/3/2022
(Tuesday 12.30pm)

45 minutes

  1.  Warm Up (5 mins)
  2. Movements (30 mins)
    – High Knees (20 secs x 3 sets)
    – Squats (15x 3 sets)
    – Lateral walks (10x 3 sets)
    – Core Activation
    1) Boat Pose (Double legs: 30 secs x 2 sets)
    2) Elbow Plank (30/30/30 secs)
    3) Dead Bug (alternate 10x 2 sets) + same side
    4) Russian Twist (30secs x 3 sets)
  3. Warm Down (5 mins)

Homework
1) 30 minutes walk (weekend)
2) Two days this week (by yourself)
– Dead bug (4 sets: alternate 12x)
– Elbow plank (30/30/30 secs)
1 litre water each day

25/3/2022
(Friday 12.30pm)

45 minutes

  1.  Warm Up (5 mins)
  2. Circuit Training (4x 30/20secs)
    – High Knees 
    – Squats 
    – Lateral walks
    – Elbow Plank
    – Knee tucked
  3. Bridge (10x 3 sets)
  4. Dead Bug
    – Isometric 30 secs + same side 10x + (alternate 10x 1 sets) 
  5. Bent Leg Raises (10x 3 sets)
  6. Warm Down (5 mins)

Intensity (8/10), Great Performance

Homework
1) 30 minutes walk (weekend)
2) Two days this week (by yourself)
– Dead bug (4 sets: alternate 12x)
– Elbow plank (30/30/30 secs)
3) 1 litre water each day
4) Wrist Exercises whenever you can:
a) dynamic flex and extend
b) hold for 5 breaths for flex & extend
c) circles

29/3/2022
(Wednesday 12.30pm)

45 minutes

  1.  Warm Up (5 mins)
  2. Circuit Training (4x 40/20secs)
    – High Knees 
    – Lunges 
    – Lateral walks
    – Elbow Plank
    – Knee tucked
  3. Bridge (15x 3 sets)
  4. Dead Bug
    – Same side 15x + alternate 15x
  5. Bent Leg Raises (15x 3 sets)
  6. Warm Down + Hands Exercises (5 mins)

Intensity: More tiring compared to last week

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
a) dynamic flex and extend
b) hold for 5 breaths for flex & extend
3) 1.1 litre water each day

1/4/2022
(Friday 12.30pm)

45 minutes

  1.  Warm Up (5 mins)
  2. Circuit Training (4x 40/20secs)
    – Criss Cross 
    – Lunges 
    – Dolphin Leg Flexion & Extension
    – Knee tucked
    – Russian Twists
  3. Elbow Plank (40secs x 3 sets)
  4. Dead Bug
    – Same side 15x + alternate 15x
  5. Warm Down + Hands Exercises (5 mins)

Intensity: 8/10

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
a) dynamic flex and extend
b) hold for 5 breaths for flex & extend
3) 1.1 litre water each day
4) Weekend walk (3o minutes)

APRIL 2022

8/4/2022
(Friday 12.30pm)

45 minutes

  1.  Warm Up (5 mins)
  2. Elbow Plank (1 minute x 3 sets) *New Record*
  3. Dead Bug
    – Same side 15x + alternate 15x
  4. Hands Exercises (3 mins)
  5. Circuit Training (4x 40/20secs)
    – Criss Cross 
    – Reverse Lunges 
    – Dolphin Leg Flexion & Extension
    – Knee tucked
    – Chair Squat
  6. Russian Twist (30secs x 2)
  7. Warm Down

Intensity: 8/10

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
a) dynamic flex and extend
b) hold for 5 breaths for flex & extend
3) 1.1 litre water each day
4) Weekend walk (3o minutes)

*Next week we will explore elbow side planks

13/4/2022
(Wednesday 12.30pm)

45 minutes

  1.  Warm Up (5 mins)
  2. Elbow Plank (1 minute)+ Elbow Side Plank (30 secs x 2)
  3. Dead Bug
    – Same side 15x + alternate 15x
  4. Hands Exercises (3 mins)
  5. Circuit Training (4x 40/20secs)
    – Criss Cross 
    – Reverse Lunges 
    – Dolphin Leg Flexion & Extension
    – Knee tucked
    – Ice Skater
  6. Warm Down

Intensity: 8.5/10

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
a) dynamic flex and extend
b) hold for 5 breaths for flex & extend
3) 1.1 litre water each day

15/4/2022
(Friday 12.30pm)

45 minutes

  1.  Warm Up (5 mins)
  2. Elbow Plank (1 minute)+ Elbow Side Plank (30 secs x 2)
  3. Dead Bug
    – Same side 15x + alternate 15x
  4. Circuit Training (4x 40/20secs)
    – Kickbacks
    – Reverse Walking Lunges 
    – Dolphin Leg Flexion & Extension
    – Knee tucked
    – Ice Skater
  5. Warm Down

Intensity: 8.5/10

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
a) dynamic flex and extend
b) hold for 5 breaths for flex & extend
3) 1.1 litre water each day
4) Weekend walk (3o minutes)

20/4/2022
(Wednesday 3.30pm)

45 minutes

  1.  Warm Up (5 mins)
  2. Elbow Plank (1 minute)+ Elbow Side Plank (30 secs x 2)
  3. Dead Bug
    – Same side 15x + alternate 15x
  4. Circuit Training (4x 40/20secs)
    – Kickbacks with directions
    – Reverse Walking Lunges 
    – All four rotation
    – Knee tucked
    – Ice Skater
  5. Warm Down

Intensity: Ok

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
a) dynamic flex and extend
b) hold for 5 breaths for flex & extend
3) 1.1 litre water each day

22/4/2022
(Friday 12.30pm)

45 minutes

  1.  Warm Up (5 mins) + Cardio Warm Up (3 Variations)
  2. Elbow Plank (1 minute)+ Elbow Side Plank (30 secs x 2)
  3. Dead Bug
    – Same side 15x + alternate 10x + Both legs & arms 10x
  4. Movements with resistance bands (15x 3 sets)
    – Squat
    – Bend over row
    – Shoulder & chest
    – Knee tucked
    – Bridge
    – BOR pull
    – Leg Raise hold (30 secs with 3 different levels)
    – Crunches 
  5. Warm Down

Intensity: 8/10

Performance: Very impressive

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
a) dynamic flex and extend
b) hold for 5 breaths for flex & extend
3) 1.1 litre water each day
4) Weekend walk (3o minutes)
5) 30 mins Stairs Up up and Down down

 

*Measurement next week*

27/4/2022
(Wednesday 12.30pm)

5 minutes (Photo & Measurement)

45 minutes

  1.  Warm Up (5 mins) + Cardio Warm Up (3 Variations)
  2. Elbow Plank (1 minute)+ Elbow Side Plank (30 secs x 2)
  3. Dead Bug
    – Same side 15x + alternate 10x + Both legs & arms 10x
  4. Movements with resistance bands (15x 3 sets) + Cardio
    – Squat + Scissors
    – Y Raise + Criss Cross
    – Bridge +Knee tucked
    – BOR pull
    – Leg Raise hold (30 secs with 3 different levels)
    – Crunches 
  5. Warm Down

Intensity: 8.5/10

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
a) dynamic flex and extend
b) hold for 5 breaths for flex & extend
3) 1.1 litre water each day
4) Weekend walk (3o minutes)
5) 2 days (30 mins Stairs Up up and Down down + Y Raise (15x 3 sets) + Knee Tucked (15x 3 sets)

MAY 2022

6/5/2022
(Friday 12.30pm)

45 minutes

  1.  Warm Up + Cardio Warm Up (High Knee) (3 mins)
  2. Elbow Plank (1 minute)+ Elbow Side Plank (1 minute x 2)
  3. Dead Bug
    – Same side 15x + alternate 10x + Both legs & arms 10x
  4. Movements with resistance bands (15x 3 sets) + Cardio
    – Squat + Scissors
    – Y Raise + Criss Cross
    – BOR pull+ Lunges(10x)
    – Bridge +Knee tucked
    – Leg Raise 15x
    – Sit Up 15x
  5. Warm Down

Intensity: 8/10

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 1.1 litre water each day
4) Weekend walk (3o minutes)
5) Coming Saturday or Sunday (20 mins Lunges + Y Raise (15x 3 sets) + Knee Tucked (15x 3 sets)

11/5/2022
(Wednesday 12.30pm)

45 minutes

  1.  Warm Up + Cardio Warm Up (Criss Cross + Side Galop (20/20 x 2 sets), Scissors + Front Galop (20/20 x 2 sets) & High Knee at the barre) (20/10 x 3 sets)
  2. Elbow Plank (1 minute)+ Elbow Side Plank Level 2 (45 seconds x 2)
  3. Dead Bug
    – Same side 15x + alternate 15x
  4. Movements with resistance bands (15x 3 sets) + Cardio
    – Lateral Squat + Squat Jump
    – Y Raise + Back Squeeze
    – Frontal Raise
  5. Knee tucked 15x + Leg Raise 15x + Sit Up 15x (2 sets)
  6. Commando Intro
  7. Warm Down

Intensity: 8.5/10

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 1.1 litre water each day
4) Tomorrow
– 15 minutes stairs with modification if can or else keep the same option
– Commando (Total 15 sets)
– Lunges R & L 20x each

18/5/2022
(Wednesday 12.30pm)

45 minutes

  1.  Warm Up + Cardio Warm Up (Criss Cross + Side Galop (20/20 x 2 sets), Scissors + Front Galop (20/20 x 2 sets) & High Knee at the barre) (20/10 x 3 sets)
  2. Elbow Plank (1 minute)+ Elbow Side Plank Level 2 (45 seconds x 2)
  3. Movements with resistance bands (15x 3 sets) + Cardio
    – Lateral Squat + Squat Jump
    – Y Raise + Back Squeeze
    – Frontal Raise
  4. Knee tucked 15x + Leg Raise 15x + Sit Up 15x (2 sets)
  5. Commando 20x
  6. Warm Down

Intensity: 8/10

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) New program
– 15 minutes stairs
– 10 minutes hula hoop
– Commando (30x)
– Lunges R & L 20x each

20/5/2022
(Friday 12.00pm)

45 minutes

  1.  Warm Up + Cardio Warm Up (Criss Cross + Side Galop (20/20 x 2 sets), Scissors + Front Galop (20/20 x 2 sets) & High Knee at the barre) (20/10 x 3 sets)
  2. Elbow Plank (1 minute)+ Elbow Side Plank Level 2 (30 seconds x 2)
  3. Movements with resistance bands (15x 3 sets) combo
    – Lateral Squat + 10 sets Reverse Lunges
    – Y Raise + Squat Jump
    – Traps with band (elevation & depression)
  4. Knee tucked 15x + Leg Raise 15x + Sit Up 15x (3 sets)
  5. Commando 2 x 20x 
  6. Warm Down

Intensity: 9/10

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) Sunday Homework
– 15 minutes stairs
– 10 minutes hula hoop
– Commando (30x)
– Lunges R & L 20x each

25/5/2022
(Wednesday 12.30pm)

45 minutes

  1.  Warm Up + Cardio Warm Up (Criss Cross + Side Galop (30/20 x 2 sets), Scissors + Front Galop (30/20 x 2 sets) & High Knee at the barre) (20/10 x 3 sets)
  2. Elbow Plank (1 minute)+ Elbow Side Plank Level 2 (45 seconds x 2)
  3. Movements with resistance bands (15x 3 sets) combo
    – Reverse Lunges + Y Raise
    – Squat Jump + Commando
    – Back Extension + Bridge
  4. Knee tucked 15x + Leg Raise 15x + Sit Up 15x (3 sets)
  5. Warm Down

Intensity: 8/10

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) Homework
– 15 minutes stairs
– 10 minutes hula hoop
– Commando (30x)
– Lunges R & L 20x each

27/5/2022
(Friday 12.30pm)

5 minutes (Photo & Measurement)

45 minutes

  1.  Warm Up + Cardio Warm Up (Criss Cross + Side Galop (30/20 x 2 sets), Scissors + Front Galop (30/20 x 2 sets) & High Knee at the barre) (20/10 x 3 sets)
  2. Knee tucked 15x + Leg Raise 15x + Sit Up 15x (3 sets)
  3. Elbow Side Plank Level 2 (45 seconds x 2)
  4. Movements with resistance bands (15x 3 sets) combo
    – Reverse Lunges + Y Raise
    – Squat Jump + Commando
    – Back Extension + Bridge
  5. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) Homework
– 15 minutes stairs
– 10 minutes hula hoop
– Commando (30x)
– Lunges R & L 20x each

JUNE 2022

1/6/2022
(Wednesday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. Cardio Circuit Training (20/10) x 8 (Criss Cross + Scissors Alternate)
  3. Movements with resistance bands (15x 3 sets) combo
    – Reverse Lunges + Y Raise
    – Squat Jump + Commando
    – Back Pull + Traps Raises
  4. Knee tucked 15x + Leg Raise 15x + Sit Up 15x (3 sets)
  5. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) Homework
– 15 minutes stairs
– 10 minutes hula hoop
– Commando (30x)
– Lunges R & L 20x each

7/6/2022
(Wednesday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. Cardio Circuit Training (20/10) x 8 (Criss Cross + arms + Scissors + bicep curl Alternate)
  3. Movements with/out resistance bands
    – Reverse Lunges R & L (20|15|12|10)
    – Y Raise (10x 4 sets)
    – Squat Jump (10 x 4 sets)
    – Commando (20x 2sets)
    – Back Pull (10 x 3 sets)
    – Traps Raise with Pull (10 x 4 sets)
  4. Knee tucked 10x + Leg Raise 10x + Sit Up 10x (4 sets)
  5. 5 secs Block Plank x 3 sets
  6. Warm Down

Intensity: 7/10

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) Homework for tomorrow
– 30 minutes stairs
– 20 Leg Raise

10/6/2022
(Friday 12.00pm)

Very Impressive Performance

45 minutes

  1.  Joints Warm Up
  2. Cardio Circuit Training (20/10) x 8 (Criss Cross + arms + Scissors + bicep curl Alternate)
  3. Movements with/out resistance bands
    – Walking Lunges (Forward + Backward) + Y Raise (10x 3 sets)
    – Squat Jump + Knee Tucked (10 x 3 sets)
    – Commando + Sit Up (10 x 3 sets)
    – (Y Raise + Horizontal Pull) + Back Pull + Traps Raise with Pull (10 x 3 sets)
  4.  Leg Raise 30x
  5. 5 | 20 | 23 secs Block Plank x 3 sets
  6. Warm Down

Intensity: 8/10

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) Homework for weekend (All 15x 3 sets)
– Squat
– Lunges
– Leg Raise (Straight Legs)
– Sit Up

15/6/2022
(Wednesday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. Cardio Circuit Training (20/10) x 8 (Criss Cross + arms + Scissors + bicep curl Alternate)
  3. Movements with/out resistance bands
    – Walking Lunges (Forward + holding yoga blocks in each hand)
    – Squat (Deep) + Knee Tucked (10|15 x 4 sets)
    – Commando (50x in total)
    – (Y Raise + Horizontal Pull) + Sit Up (10 x 4 sets)
    – Back Pull + Traps Raise with Pull (10 x 4 sets)
  4.  Leg Raise 50x
  5. Total 34 secs Block Plank x 3 sets
  6. Warm Down

Intensity: 8/10

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) Homework for tomorrow
– 15 mins (min) hula hoop
– 30 Leg Raise
– 50 Hip hinges

22/6/2022
(Wednesday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. Cardio Circuit Training (20/10) x 8 (Criss Cross + arms + Scissors + bicep curl Alternate)
  3. Movements with/out resistance bands (15x 4 sets)
    – Walking Lunges (Forward + holding 1 kg dumbbells on both hands) + Goblet Squat (1kg db)
    – (Y Raise + Horizontal Pull) + Chair Knee Tucked 
    –     Sit Up + Frontal + Lateral Raise with 1kg db
    – Leg Raise + Russian Twists with 1kg 1db (20secs)
  4.  1 kg DB BOR (15x 4 sets)
  5. Total 34 secs Block Plank x 3 sets (15|15|3)
  6. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) Homework for tomorrow
– 15 mins (min) hula hoop
– 30 Leg Raise
– 50 Hip hinges (knees bent with butt squeeze)
– 1kg Dumbbells Bend Over Row
– 1kg DB Frontal & Lateral Raise (Front, Side, Front, Down) (Check your posture)

28/6/2022
(Tuesday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. Movements with/out resistance bands (15x 4 sets)
    – Walking Lunges (Forward + holding 1 kg dumbbells on both hands) + BOR Alternate Arms (1kg db)
    – Goblet Squat + Shoulder Raise (1kg db each side)
    –     Lateral Walk (bands) + Deltoid Fly (1kg db)
    – Leg Raise + Bridge (double bands)
  3. Circuit Training (20/10) x 8 (Knee Tucked + Russian Twist with 1 db)
  4. Total 23 secs Block Plank x 3 sets
  5. Warm Down

Intensity: 9/10

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) Homework for tomorrow
– 30 mins stairs

JULY 2022

8/7/2022
(Friday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. Movements with/out resistance bands (15x 4 sets)
    – Jumping Lunges + Arm circles (1 kg dumbbells on both hands)
    – Goblet Squat + Shoulder Raise (1kg db each side)
    – Supine     Chest Press (1kg db) + Deltoid Fly (1kg db)
    – Side Plank + Bridge (double bands)
  3. Circuit Training (20/10) x 8 (Knee Tucked + Sit Up with 1 db)
  4. Block Plank x 3 sets
  5. Warm Down

Intensity: 8/10

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) Homework for tomorrow
– 20 mins stairs

13/7/2022
(Wednesday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. Movements with/out resistance bands
    – Jumping Lunges (20 x 4 sets)
    – Arm circles (1 kg dumbbells on both hands) (20 secs x 4 sets)
    – Goblet Squat (80x)
    – 2 sets 30 secs of Shoulder Lateral & Frontal Raise (1kg db each side)
    – 10 x 4 sets of Dolphin     Press
    – 20 x 4 sets of Band Lateral & Upward Pull
    – Side Plank (30 secs + 10 hip touch)
    – Elbow Plank 1 minute
    – Bridge (80x)
  3. (20 seconds/10 reps) of Bicycle + Sit Up x 3 sets
  4. Block Plank x 3 sets (Total 20 seconds)
  5. Warm Down

Intensity: 9/10

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) Homework for tomorrow
– Criss Cross 20
– Squat 20
– Dolphin Knee Flexion + Extension 20
– Knee Tucked 20
– Leg Raise 20
– Repeat 3 more sets

15/7/2022
(Friday 12pm)

45 minutes

  1.  Joints Warm Up
  2. Movements with/out resistance bands
    – Jumping Lunges (20 x 4 sets) with db overhead
    – Bands Pull (BOR) (15 x 4)
    – Chair Squat (80x)
    – 10 x 4 sets of Dolphin     Press
    – 20 x 4 sets Russian Twist
    – Elbow Plank 1 minute
  3. (20 seconds/10 reps) of Bicycle + Sit Up x 3 sets
  4. Block Plank x 3 sets (Total 41 seconds)
  5. Warm Down

Intensity: 9/10

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) Sunday 15 minutes stairs

20/7/2022
(Wednesday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. Movements with/out resistance bands
    – Jumping Lunges (20 x 4 sets) with db overhead
    – Bands Pull (BOR) (15 x 4)
    – Chair Squat (80x)
    – 10 x 4 sets of Dolphin     Press
    – 20 x 4 sets Russian Twist
    – Elbow Plank 1 minute
  3. (20 seconds/10 reps) of Bicycle + Sit Up x 3 sets
  4. Block Plank x 3 sets (Total  seconds) (41 seconds)
  5. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day

22/7/2022
(Friday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. Circuit Training (40/20) x 4
    – Chair Squat
    – Frontal & Lateral Raise
    – Ice Skater
    – Knee tucked
    – Bridge
    – Superman
  3. 1 minute Elbow Plank + 30 seconds Side Plank (R & L)
  4. Block Plank x 3 sets (Total  seconds) (40 seconds)
  5. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) Homework:
A) 1o Squat Jump
B) 20 Reverse Lunges
C) 30 Dolphin Press
D) 40 Leg Raises
E) 50 Knee Tucked

3/8/2022
(Wednesday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. Core Circuit Training (40/20) x 4
    – Dead Bug
    – Leg Raise
    – Bridge
    – Scapula Elevation & Lateral Pull
    – Knee tucked
  3. 1 minute Elbow Plank + 30 seconds Side Plank (R & L)
  4. 10 Sit Ups
  5. Block Plank x 3 sets (Total  seconds) (41 seconds)
  6. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day

AUGUST 2022

5/8/2022
(Friday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. Core Circuit Training (40/20) x 4
    – Wall Seat
    – Dead Bug
    – Leg Raise
    – DB Frontal Raises
    – Knee tucked
  3. 1 minute Elbow Plank + 30 seconds Side Plank (R & L)
  4. 15 Sit Ups
  5. Block Plank x 3 sets (Total  seconds) ( seconds)
  6. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day

10/8/2022
(Wednesday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. Core Circuit Training (40/20) x 4
    – Wall Seat
    – Dead Bug
    – All 4 Leg Raise
    – Prone Back Squeeze
    – Knee tucked
  3. 1 minute Elbow Plank + 30 seconds Side Plank (R & L)
  4. 15 Sit Ups
  5. Block Plank x 3 sets (Total  seconds) ( 1.03 minutes)
  6. Warm Down

Achieved Plow Pose

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day

24/8/2022
(Wednesday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. Core Circuit Training (40/20) x 4
    – Wall Seat
    – Dead Bug
    – High Knee Marching
    – Prone Back Squeeze
    – Knee tucked
  3. 1 minute Elbow Plank + 30 seconds Side Plank (R & L)
  4. 15 Sit Ups
  5. Block Plank x 3 sets (Total  seconds) ( 1.02 minutes)
  6. Stretches between sets
    – Dynamic shoulder stretches
    – Seated hamstrings stretch
    – Body Back roll
    – Plow Pose
    – Calves stretch
  7. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day

26/8/2022
(Friday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. Core Circuit Training (40/20) x 4
    – Dolphin Leg Flex & Ex
    – Frontal & Lateral Raise
    – High Knee Marching
    – Russian Twist
    – Leg Raises
  3. 1 minute Elbow Plank + 30 seconds Side Plank (R & L)
  4. 15 Sit Ups
  5. Block Plank x 3 sets (Total  seconds) ( minutes)
  6. Stretches between sets
    – Dynamic shoulder stretches
    – Seated hamstrings stretch
    – Body Back roll
    – Plow Pose
    – Calves stretch
  7. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day

29/8/2022
(Monday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. Core Circuit Training (40/20) x 4
    – Dolphin Leg Flex & Ex
    – Band Scapular Elevation + Depression (+ Lateral Pull)
    – High Knee Marching
    – Side Galops
    – Scissors Leg Raise
  3. 1 minute Elbow Plank + 30 seconds Side Plank (R & L)
  4. 15 Sit Ups
  5. Downward Facing Dog x 3
  6. Stretches between sets
    – Dynamic shoulder stretches
    – Seated hamstrings stretch
    – Body Back roll
    – Plow Pose
    – Calves stretch
  7. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day

31/8/2022
(Wednesday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. Core Circuit Training (40/20) x 4
    – Dolphin Leg Flex & Ex
    – Back Extension (With Variations) + DB
    – High Knee Marching
    – Side Galops
    – Scissors Leg Raise
  3. 1 minute Elbow Plank + 30 seconds Side Plank (R & L)
  4. 15 Sit Ups
  5. Downward Facing Dog x 3
  6. Stretches between sets
    – Dynamic shoulder stretches
    – Seated hamstrings stretch
    – Body Back roll
    – Plow Pose
    – Calves stretch
  7. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day

SEPTEMBER 2022

7/9/2022
(Wednesday 12.30pm)

45 minutes

  1.  Joints Warm Up + Alternate with *2
    – 5 minutes High Knee
    – 5 minutes Criss Cross
  2.  Program
    – Dolphin Hold (1 minute)
    – Bear Crawl x 4 sets (40|20)
    – Sit Up 60x
    – Seated Shoulder Rotation (40|20) x 4 sets
    – Scissors + Flutter Leg Raise (10 x 4 sets)
  3. 2 sets Elbow Plank + Side Plank Rotation (40 seconds)
  4. Downward Facing Dog x 3 sets
  5. Stretches between sets
    – Dynamic shoulder stretches
    – Seated hamstrings stretch
    – Body Back roll
    – Plow Pose
    – Calves stretch
  6. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 15 minutes stairs

OCTOBER 2022

7/10/2022
(Friday 12.30pm)
Photos

45 minutes

  1.  Joints Warm Up
  2.  Program (Low Intensity Circuit Training) (40/20) x 3 sets
    – High Knee
    – Bands Fly
    – Squat
    – Knee Tucked
    – Bridge
  3. 30 seconds Isometric Hold
    – Dolphin 
    – Plank
  4. Downward Facing Dog x 3 sets (knee flexion & extension)
  5. Sit Up 12x
  6. Stretches
    – Cow & Cat Pose
    – Seated hamstrings stretch
    – Body Back roll
    – Plow Pose
    – Calves stretch
  7. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 30 minutes walk

14/10/2022
(Friday 12.30pm)

45 minutes

  1.  Joints Warm Up (8 x 20/10: In Out & Shuffle)
  2.  Program (40/20) x 4 sets
    – Dolphin Press
    – Knee Tucked
    – Squat
    – Lateral Galop
    – Superwoman
  3. 15 Sit Ups
  4. 30 seconds Plank + All 4 Position
  5. Downward Facing Dog
  6. Stretches
    – Seated hamstrings stretch
    – Body Back roll
    – Plow Pose
    – Calves stretch
  7. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 30 minutes walk
5) 3 minutes Seated Forward Fold before bed

19/10/2022
(Wednesday 12.30pm)
Photos & Measurements

45 minutes

  1.  Joints Warm Up (8 x 20/10: Scissors & Shuffle)
  2.  Program (40/20) x 4 sets
    – Squat
    – Shoulder Raises (4 Variations)
    – Lunges
    – Russian Twist (2) + Boat Hold (2)
    – Leg Raises
  3. 15 Sit Ups
  4. 30 seconds Plank & Side Plank (R&L) + All 4 Position (2 sets)
  5. Downward Facing Dog (1 set)
  6. Stretches
    – Seated butterfly with forward fold stretch
    – Plow Pose
    – Calves stretch
  7. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 3 minutes Seated Forward Fold before bed

21/10/2022
(Friday 12.30pm)

45 minutes

  1.  Joints Warm Up (8 x 20/10: Scissors & Shuffle)
  2. 15 Sit Ups
  3. 45 seconds Plank & 30 seconds Side Plank (R&L) (Dynamic)
  4. Dolphin Pose (1 set)
  5. Downward Facing Dog (1 set)
  6. All 4 Position (2 sets)
  7.  Program (40/20) x 4 sets
    – Squat
    – Shoulder & Wrist Exercises (4 Variations)
    – Lunges
    – Twist Knee Tucked on Chair
    – Leg Raises
  8. Stretches
    – Seated butterfly with forward fold stretch
    – Plow Pose
    – Calves stretch
  9. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 3 minutes Seated Forward Fold before bed
5) 30 minutes walk

26/10/2022
(Wednesday 12.30pm)

45 minutes

  1.  Joints Warm Up (8 x 20/10: Scissors & High Knees)
  2. 15 Sit Ups
  3. 53 seconds Plank & 30 seconds Side Plank Level 2 (R&L) (Dynamic)
  4. Dolphin Pose (1 set)
  5. Downward Facing Dog (1 set)
  6. All 4 Position (2 sets)
  7. Prep for Knee Push Up
  8.  Program (40/20) x 3 sets
    – Front Galops
    – Shoulder & Wrist Exercises (4 Variations)
    – Lunges
    – Back Pull (Behind Head in Hip Hinge Position)
    – Leg Raises
  9. Stretches
    – Seated butterfly with forward fold stretch
    – Plow Pose
    – Calves stretch
  10. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 3 minutes Seated Forward Fold before bed

28/10/2022
(Friday 12.30pm)

45 minutes

  1.  Joints Warm Up (8 x 20/10: High Knees)
  2. Barre Hamstring Stretches
  3. 1 minute Plank & 30 seconds Side Plank Level 2 (R&L) (Isometric)
  4. Dolphin Pose (1 set)
  5. Downward Facing Dog (1 set)
  6. All 4 Position (1 sets)
  7. Wall Push Up (3 sets)
  8.  Tabata (20/10) 1 Set
    – Squat
    – Chair Knee Tucked 
  9. 50 Sit Ups
  10. Stretches
    – Seated butterfly with forward fold stretch
    – Seated Spine Twists
    – Plow Pose
    – Calves stretch
  11. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 3 minutes Seated Forward Fold before bed
5) 30 minutes walk

NOVEMBER 2022

2/11/2022
(Wednesday 12.30pm)

45 minutes

  1.  Joints Warm Up (8 x 20/10: High Knees)
  2. Barre Hamstring Stretches
  3. Dolphin Pose (1 set)
  4. Downward Facing Dog (1 set)
  5. All 4 Position (1 sets)
  6. Wall Push Up (3 sets)
  7.  Circuit Training (30/20) 3 Set
    – Jumping Squat
    – Back Pull
    – Back Leg Lifts
  8. Crunches (30/20) 3 Sets
  9. Stretches
    – Seated butterfly with forward fold stretch
    – Seated Spine Twists
    – Plow Pose
    – Calves stretch
  10. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 3 minutes Seated Forward Fold before bed

4/11/2022
(Friday 12.30pm)

45 minutes

  1.  Joints Warm Up (8 x 20/10: High Knees), Seated Leg Raises
  2. Barre Hamstring Stretches + Squat with Band
  3. Dolphin Pose (1 set)
  4. Downward Facing Dog (1 set)
  5. All 4 Position
  6. Wall Push Up (3 sets)
  7.  Circuit Training (30/20) 3 Set
    – Jumping Squat
    – Back Pull
    – Side Leg Lifts
  8. Crunches + Variations (30/20) 3 Sets
  9. Stretches
    – Seated butterfly with forward fold stretch
    – Seated Spine Twists
    – Plow Pose
    – Calves stretch
  10. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 3 minutes Seated Forward Fold before bed
5) 8 minutes stairs, 8 Squats, 8 Seated Leg Raises (R&L) & 8 Leg Raises (Minimum 3 sets)

11/11/2022
(Friday 12.30pm)

45 minutes

  1.  Joints Warm Up (8 x 20/10: High Knees) & Seated Leg Raises
  2. Barre Hamstring Stretches + Squat with Band
  3. Dolphin Pose (1 set)
  4. Downward Facing Dog (1 set)
  5. All 4 Position
  6. Wall Push Up (3 sets)
  7.  Circuit Training (30/20) 3 Set
    – Lunges
    – Side Galops
    – Commando Walks
  8. Superman + Variations (30/20) 3 Sets
  9. Stretches
    – Seated butterfly with forward fold stretch
    – Side Bending
    – Seated Spine Twists
    – Plow Pose
    – Calves stretch
  10. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 3 minutes Seated Forward Fold before bed
5) 8 minutes stairs, 8 Squats, 8 Seated Leg Raises (R&L) & 8 Leg Raises (Minimum 3 sets)

16/11/2022
(Wednesday 12.30pm)

45 minutes

  1.  Joints Warm Up (8 x 20/10: High Knees) & Seated Leg Raises
  2. Barre Hamstring Stretches + Squat with Band
  3. Dolphin Pose (1 set)
  4. Downward Facing Dog (1 set)
  5. All 4 Position
  6. Wall Push Up (3 sets)
  7.  Circuit Training (30/20) 3 Set
    – Lunges
    – Side Galops
    – Commando Walks
  8. Superman + Variations (30/20) 3 Sets
  9. Stretches
    – Seated butterfly with forward fold stretch
    – Side Bending
    – Seated Spine Twists
    – Plow Pose
    – Calves stretch
  10. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 3 minutes Seated Forward Fold before bed
5) 8 minutes stairs, 8 Squats, 8 Seated Leg Raises (R&L) & 8 Leg Raises (Minimum 3 sets)

25/11/2022
(Wednesday 12.30pm)

45 minutes

  1.  Joints Warm Up (8 x 20/10: Criss Cross) & Side Galops
  2. Barre Hamstring Stretches (30 seconds) + Squat with Band
  3. Dolphin Pose (1 set)
  4. Downward Facing Dog (1 set)
  5. All 4 Position
  6. Wall Push Up (3 sets)
  7.  Circuit Training (30/20) 3 Set
    – Shuffle & Open Close
    – Back Squeeze
    – Knee Tucked
  8. Superman + Variations (30/20) 3 Sets
  9. Stretches
    – Seated butterfly with forward fold stretch
    – Side Bending
    – Seated Spine Twists
    – Plow Pose
    – Calves stretch
  10. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 3 minutes Seated Forward Fold before bed
5) 8 minutes stairs, 8 Squats, 8 Seated Leg Raises (R&L) & 8 Leg Raises (Minimum 3 sets)

DECEMBER 2022

12/12/2022
(Monday 12.30pm)

45 minutes

  1.  Joints Warm Up (8 x 20/10: Squat + Shuffle)
  2. Barre Hamstring Stretches (30 seconds) + Lunges
  3. Dolphin Pose (1 set)
  4. Downward Facing Dog (1 set)
  5. All 4 Position
  6. Wall Push Up (3 sets)
  7.  Circuit Training (30/20) 3 Set
    – Side Galops
    – Overhead Lateral Stretch
    – Bridges
    – Sit Up
  8. Stretches
    – Seated butterfly with forward fold stretch
    – Side Bending
    – Seated Spine Twists
    – Plow Pose
    – Calves stretch
  9. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 3 minutes Seated Forward Fold before bed

14/12/2022
(Wednesday 12.00pm)

45 minutes

  1.  Joints Warm Up
  2. Barre Hamstring Stretches (30 seconds)
  3.  Circuit Training (40/20) 4 Set
    – High Knee
    – Push Up
    – Chair Squat
    – Dolphin Pose (Knee Flex + Ex)
    – Knee tucked
  4. Downward Facing Dog (1 set) + All 4 Position (Combo with Wrist Stretches)
  5. Stretches
    – Seated butterfly with forward fold stretch
    – Side Bending
    – Seated Spine Twists
    – Plow Pose + Shoulder Stand
    – Calves stretch
  6. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 3 minutes Seated Forward Fold before bed

19/12/2022
(Monday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. Barre Hamstring Stretches (30 seconds per leg)
  3.  Circuit Training (40/20) 4 Set
    – Scissors
    – Push Up
    – Lunges
    – Dolphin Pose (Knee Flex + Ex)
    – Leg Raises
  4. Downward Facing Dog (1 set) + All 4 Position (Combo with Wrist Stretches)
  5. Stretches
    – Seated butterfly with forward fold stretch
    – Side Bending
    – Seated Spine Twists
    – Plow Pose + Shoulder Stand
    – Calves stretch
  6. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 3 minutes Seated Forward Fold before bed

21/12/2022
(Wednesday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. Barre Hamstring Stretches (30 seconds per leg)
  3.  Circuit Training (40/20) 4 Set
    – Shuffle
    – Push Up
    – Side lunges
    – Front Galops
    – Russian Twists
  4. Downward Facing Dog (1 set) + All 4 Position (Combo with Wrist Stretches)
  5. Stretches
    – Seated butterfly with forward fold stretch
    – Side Bending
    – Seated Spine Twists
    – Plow Pose + Shoulder Stand
    – Calves stretch
  6. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 3 minutes Seated Forward Fold before bed

26/12/2022
(Monday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. Barre Hamstring Stretches (30 seconds per leg)
  3.  Circuit Training (40/20) 4 Set
    – Shuffle & Scissors
    – Push Up
    – Side lunges (External R.)
    – Dolphin Press
    – Leg Raises
  4. Downward Facing Dog (1 set) + All 4 Position (Combo with Wrist Stretches)
  5. Stretches
    – Seated butterfly with forward fold stretch
    – Side Bending
    – Seated Spine Twists
    – Plow Pose + Shoulder Stand
    – Calves stretch
  6. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 3 minutes Seated Forward Fold before bed

28/12/2022
(Wednesday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. Barre Hamstring Stretches + Kick Back (20/10) x 8
  3.  Circuit Training (40/20) 4 Set
    – Side Lunges
    – High Knee
    – Push Up
    – Bridge
    – Plank
  4. Downward Facing Dog (1 set) + All 4 Position
  5. Stretches
    – Seated butterfly with forward fold stretch
    – Side Bending
    – Seated Spine Twists
    – Plow Pose + Shoulder Stand
    – Calves stretch
  6. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 3 minutes Seated Forward Fold before bed

30/12/2022
(Wednesday 12.30pm)

45 minutes

  1.  Joints Warm Up
  2. Barre Hamstring Stretches + Kick Back (20/10) x 8
  3.  Circuit Training (40/20) 4 Set
    – Squat + Lunges
    – Side Galop
    – Push Up
    – Bridge
    – Russian Twist
  4. Downward Facing Dog (1 set) + All 4 Position
  5. Stretches
    – Seated butterfly with forward fold stretch
    – Side Bending
    – Seated Spine Twists
    – Plow Pose + Shoulder Stand
    – Calves stretch
  6. Warm Down

Homework
1) Every day this week (by yourself)
– Hand Exercise (Spread & close fingers on Floor/Table/Wall)
– Fingers Touch
2) Wrist Exercises whenever you can:
– dynamic flex and extend
– hold for 5 breaths for flex & extend
3) 2 litre water each day
4) 3 minutes Seated Forward Fold before bed