Fitness in 10 min a Day

Program 4-3-2-1 Body training system

Selalu kita nie terlalu sibuk dengan bekerja . Tak kiralah suri rumah sepenuh masa atau mereka-mera yang bekerja. Alasan untuk berexercise nie memang selalu adalah, terutamanya nak ke gym.

Sebab dah tak ada masa sangat lah nie, I have got a routine for you. Senang. ,mudah dan cuma 10 minit ajelah..





- 4 minutes Cardio - High Energy Aerobic Training ( think H.E.A.T)
- 3 minutes of toning - resistance for increased muscle strength
- 2 minutes of core strengthening - abdominals, hips and back
- 1 minutes of stretching and deep breathing

Total time : 10 minutes a day - 6 days a week
Total benefit : 1 quick, convenient, fun way to reshape your body, your health, your life.


1) 4 MINUTES : CARDIO HEAT

Turn up the HEAT. Warm up for 30 seconds, then walk fast, jog, jump rope - any High-Energy-Aerobic-Training activity that works your large muscles (arm and legs) in a steady, rhythmic way for 4 minutes, without stopping.

2) 3 MINUTES : TONING

Trim and tone your entire body over the course of each week. Each day, you'll perform specific exercise using your body weight and exercise bands. If you have them. It's portable - so your routine goes with you when you are on the road. Perform resistance training for 2 minutes, without stopping

3) 2 MINUTES : CORE STRENGTHENING

Get your abdominals, hips and back in better condition with a series of toning and strengthening exercises. These core muscles are crucial for better posture, balance and the everyday strength we need. Just 2 minutes without stopping.

4) 1 MINUTES : STRETCHING / DEEP BREATHING

Increase energy, nourish your muscle and enhance your mental performance by learning to breathe and stretch - the right way! just 1 minutes , without stopping.

GOOD LUCK

....../  to be continue