Cardio Biking 10 mins  

1. Cycling x 20 mins

  • Try to keep your heart rate between 100 to 120 beats per minute (bpm).

  Weight Session 10 mins  

1. Lateral Dumbbell Raise

Target: Triceps,shoulders

  • Hold the dumbbells on both sides of your body, standing with knees slightly bent.
  • Lifting your upper arms out wide until they are parallel to the floor, avoid shrugging your shoulders. Meanwhile, forearms and wrists should hold still.
  • Keeping the frame still when you put down the arms to the starting position to wrap up a full rep.
  • Count 2-3 secs while going up, and 3-4 secs while going down.

10 reps to failure x 3 sets

2. Side Dumbbell Lunge

Target: Glutes, quads, inner thighs

  • Stand straight with dumbbells in both hands by your side.
  • Take a giant step to the right, and push the butt back.
  • Then, push yourself back to the starting position with your right foot and slowly lower the arms.
  • Keep alternating legs until the set is complete.

10 reps to failure x 3 sets

  Trampoline Jumps 15 mins  

1. Light Bounce

  • Keep your feet on the mat and start to find a nice alignment.

2 mins


2. Quick Step

  • Pull your knee and run on the mat as fast as you can.
  • Drop your shoulders, and don't lean too far back.

2 mins

3. Jumping Jack

  • Expand your arms and legs in and out.
  • Squeeze your inner thighs throughout the move.

2 mins

4. Side To Side

  • Get low a little bit, and swing your arms while jumping side to side.
  • Control your core to keep balance.

2 mins

5. Heel To Butt Kick

  • Bend your knees to kick your butt with the heel. Squeeze your glutes.
  • Slower the move to maintain stability.

2 mins

6. Twist

  • Rotate your waist and legs while keeping your torso neutral.
  • Bend a little bit and tighten your body to move quickly.

2 mins

7. Run ‘n’ Box

  • Alternating punch straight forward while having quick steps on the mat.
  • Tighten your core to stay balance.

2 mins

8. Recovery

  • Bounce for a little bit for recovery.
  • Relax your shoulders down and catch your breath.

1 min

  Stretching Moves 5 mins  

1. Across-the-chest Stretch

Target: Shoulders

  • Bring your right arm straight across the body.
  • Hook the left forearm under the right arm and pull the right arm further.
  • Hold this for up to 1 minute, then repeat the movement on the other side.

1 rep x 2 sides

2. Standing Quad Stretch

Target: Quads

  • Stand with your feet hip-width apart and bend your right leg behind.

  • Grab your right foot with your right hand and pull your right heel towards your hip by hand while keeping your knees close together.

  • Hold this for up to 1 minute, then repeat the movement on the other side.

1 rep x 2 sides

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