Jan essential - Phone Applications
20s / Exercise
Repeat the exercise set for 3 times.
Star Jump (0:24)
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Begin by standing straight with arms relaxed aside.
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Hop out to a wide stance with legs at shoulder width, and raise your arms above your head.
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Eyes look forward and maintain an upright posture during the exercise. Hop back to the starting position and repeat.
High Knee (0:56)
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Begin with stationary jogging, then lift your knees up to the waist level.
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Coordinate natural arm swings while maintaining an upright posture during the exercise.
Butt Kick (1:28)
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Begin with stationary Jogging, then kick back with complete knee flexion.
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Knees pointing to the floor when kick back, coordinate natural arm swings while maintaining an upright posture.
Burpees (Simple Ver.) (2:02)
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Begin by standing straight with arms relaxed aside.
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Start with arms supported on a bench or raised platform. Hop your feet backward to a push-up position while maintaining an aligned and neutral spine.
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Hop forward back to the starting position, then stand straight to maintain upright posture.
Chair Squat (2:36)
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Begin with feet placed at shoulder width, pointing forward or slightly outwards. Align your hip, knee, and the 2nd and 3rd toe.
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Squat down by flexing your knees and hip together. Keep your chest up and looking forward, you may raise the arms for better balance.
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Allow your body to rest or be partly supported on a chair or bench. The center of mass should be placed at the midfoot, tightening up the core to maintain an upright posture.
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Allow the torso to pass through your hip, then extend your knee and hip together back to the starting position.
Stationary Walk
(for rest between each exercise) 15s
30s / Exercise
Repeat the exercise set for 4 times.
Star Jump (0:28)
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Begin by standing straight with arms relaxed aside.
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Hop out to a wide stance with legs at shoulder width, and raise your arms above your head.
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Eyes look forward and maintain an upright posture during the exercise. Hop back to the starting position and repeat.
High Knee (1:05)
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Begin with stationary jogging, then lift your knees up to the waist level.
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Coordinate natural arm swings while maintaining an upright posture during the exercise.
Butt Kick (1:41)
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Begin with stationary Jogging, then kick back with complete knee flexion.
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Knees pointing to the floor when kick back, coordinate natural arm swings while maintaining an upright posture.
Burpees (2:18)
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Begin by standing straight with arms relaxed aside.
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Squat down and place hands on the floor as shoulder width.
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Hop backward to a push-up position while maintaining an aligned and neutral spine.
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Hop forward back to starting position, then squat up
Squat (3:00)
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Begin standing with shoulder width, pointing forward or slightly outwards. Align your hip, knee, and the 2nd and 3rd toe.
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Squat down by flexing your knees and hips together. Keep your chest up and looking forward, you can raise your arms for better balance.
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The center of mass should be placed at the midfoot, tightening up the core to maintain an upright posture.
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Allow the torso to pass through your hip, then extend your knee and hip together back to the starting position.
Stationary Walk
(for rest between each exercise) 15s
30s / Exercise
Repeat the exercise set for 5 times.
Star Jump (0:25)
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Begin by standing straight with arms relaxed aside.
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Hop out to a wide stance with legs at shoulder width, and raise your arms above your head.
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Eyes look forward and maintain an upright posture during the exercise. Hop back to the starting position and repeat.
High Knee (1:12)
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Begin with stationary jogging, then lift your knees up to the waist level.
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Coordinate natural arm swings while maintaining an upright posture during the exercise.
Butt Kick (2:01)
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Begin with stationary Jogging, then kick back with complete knee flexion.
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Knees pointing to the floor when kick back, coordinate natural arm swings while maintaining an upright posture.
Burpees (Jumping Ver.)(2:50)
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Begin by standing straight with arms relaxed aside.
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Squat down and place hands on the floor as shoulder width. Hop your feet backward to the push-up position.
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Do a push up, tighten up core to maintain an aligned and neutral spine.
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Hop feet forward to the original stand, jumping up and landing to the starting position.
Squat Jump (3:37)
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Begin with feet placed at shoulder width, pointing forward or slightly outwards. Align your hip, knee, and the 2nd and 3rd toe.
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Squat down by flexing your knees and hip together, with your chest up and looking forward.
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The center of mass should be placed at the midfoot, tightening up the core to maintain an upright posture.
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Extend the knees explosively to jump high.
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Coordinate arm swing to land softly and stably, return to the starting position
Stationary Walk
(for rest between each exercise) 15s
