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

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

 

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MUSCLES STRENGTHEN 

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!

 

 

hip bridge

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

 

 

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STRETCHING 

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.

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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.

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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

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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

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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

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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.

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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.

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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!

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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

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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.

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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

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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.

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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.

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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!

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THURSDAY

CARDIO

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

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MUSCLES STRENGTHEN 

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

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BICEPS CURL WITH WATER BOTTLE

Breakdown: Keep the feet shoulder-width apart with the palms face up. Hold your bottles with the arms hanging by your sides. Slowly curl your bottles up towards your shoulders.

Reminder: Keep your elbow stable and control the movement. Don't swing the bottle with momentum.

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STRETCHING

BACK STRETCH WITH CHAIR

Breakdown: face to a chair or a table, place your both hands on the back of the chair. Take few steps back and stand your feet shoulder-width apart. Slightly bring your chest towards the ground and feel the stretch of your back and probably also your hamstrings.

Reminder: if you are not that flexible, you can bend your knees slightly. You shouldn't feel any pain when stretching with this posture.

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FOREARMS STRETCH

Breakdown: Stand with your feet shoulder-width apart. Straighten and raise your right arm to shoulder level with the palms facing up. Pull your right fingers with your left hand toward yourself.

Reminder: don't shrug your shoulders

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FRIDAY

CARDIO

KNEE TO ELBOW

Breakdown: Start with standing position. Raise your right knee and reach it with the left elbow. Repeat for the other side.

Reminder: keep your back straight

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FRONT TAP

Breakdown: Keep the feet shoulder-width apart. Right foot step and tape to the front and come back to the middle, left foot repeat the same.

Reminder: keep your back straight and breathe normally

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MUSCLES STRENGTHEN 

KNEE AND FOREARM PLANK

Breakdown: place forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width, knees on the ground. Your back parallel to the ground and hold it for 15 second.

Reminder: hold your core and breathe normally, don't shrug your shoulders and no arching back.

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BIRD DOG

Breakdown: kneel with knees hip-width apart and hands on the ground, straight your back. Lifting one arm and also the opposite leg at the same time. Back to the starting position and do the other side. 

Reminder: brace your core and no arching back, remember to breathe normally

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STRETCHING

CAT COW STRETCH POSE

Breakdown: Cat Pose - kneel with the knees hip-width apart and the hands on the ground. Raise your head up towards the ceiling, inhale and arch your back downwards and let your glutes raise correspondingly. Cow Pose - drop your chin to your chest, exhale and hunch your back upwards as much as you can. Slowly return and repeat both.

Reminder: Inhale and arch your back downwards and exhale when going back up.

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STANDING FORWARD BEND

Breakdown: Stand with the feet together and relax your upper body, exhale and bend your upper body towards your thighs

Reminder: don't force yourself and don't bounce bending! 

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KNEE TO ELBOW

Breakdown: Start with standing position. Raise your right knee and reach it with the left elbow. Repeat for the other side.

Reminder: keep your back straight

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SATURDAY 

CARDIO

FRONT TAP

Breakdown: Keep feet shoulder-width apart. Right foot step and tape to the front and come back to the middle, left foot repeat the same.

Reminder: keep your back straight and breathe normally

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MUSCLES STRENGTHEN 

SIDE PLANK

Breakdown: lie on the ground on one side. Support your body with the elbow and the knee, then lift yourself up until the shoulders, hips and knees form a straight line.

Reminder: don't shrug your shoulders and don't arch your back

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STRETCHING

LUNGE STRETCH

Breakdown: Kneel with both knees on the ground. Lift your right knee and bend at 90 degrees with your hands on the knee of the front leg to get yourself in the lunge position. You should feel the stretch of your left hip. If not, place your front leg further. Keep your back straight.

Reminder: It takes time to adjust the position, do it slowly without arching your back and breathe steadily

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SIDE STRETCH

Breakdown:Stand with the feet shoulder-width apart. Place one hand on the side of your waist, then raise the other hand straightly to the ceiling. Bend over to the right side to extend your body. Return to the starting position and repeat for the other side.

Reminder: keep your upper body upright without arching or hunching the back.

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SUNDAY

CARDIO

yOUR CALL OF EXERCISES

YOU CAN PICK ANY 6 OF YOUR FAVOURITE WORKOUTS AND COMBINE THEM INTO A 6 MINUTES FITNESS ROUTINE!

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MUSCLES STRENGTHEN 

FLYING SUPERMAN

Breakdown: Lying in prone position and straighten both arms and legs. Lift them off the ground at the same time. Hold for 20 seconds. It can strengthen your lower back and glutes.

Reminder: Engage your core and extend your arms and legs when lifting off the ground

 

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TRANSVERSE ABDOMINIS TRAINING

Breakdown: Stand or sit while keeping your back straight. This exercise is working on our transverse abs which are the deep muscles around our waist. Exhale as deep as you can and contract your navel to yourself. Inhale again but brace your core and contract even more when exhale, repeat 10 times.

Reminder: Don't loosen your core when you inhale

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STRETCHING 

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.

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GLUTES STRETCH

Breakdown: lie on the ground and bend both of your knees. Place your right ankle on your left knee, right hand goes through two legs and hold your left hand. Slightly pull your left knee toward your chest.

Reminder: If your back and shoulders are not flexible enough, you can place a cushion under your neck. Keep your hip on the ground.

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Céciliane | Consultant author

Personal trainer, art and sport event lover!