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KEMPIS Workout
60 second per exercise
20 seconds rest
3 Rounds
1 min Rest in-between rounds
Basic Crunches
Planks / Side Plank
Seated Figure of 8s
Bear Plank Extensions
Plank Ups and Down
Dead Bug
Bear Side to Side
#kbsfitandactive
Happy Wesak day and Selamat Berpuasa! It's a holiday here in Malaysia and for those who are feeling lazy but still want to get some activity in give this workout a try with me and Joanna Soh :)
Here's what you will need
1. Mat
2. Chair.
3. Towel
Thats it!
Whole Workout: 35 mins.
Exercise time: 30-40s and Rest 10s
Chair Workout - Joanna
1. Narrow to Wide Squat
2. Side Lunge
3. Knee to Leg Raise
4. Knee Tuck
5. Cross Crunch
Towel - Linora
1. Single Leg Isometric Hold
2. Leg Kicks
3. Isometric Towel Pull
4. Super Ws
5. Towel Dead bug
Have fun and do tell if you did this workout! :)
You can find me here
Website: http://www.linoralow.com
Facebook:http://facebook.com/linoralow
Instagram: http://instagram.com/linoralow
Twitter: @http://twitter.com/linoralow
TikTok: linoralow
🔥Beginner Core Bodyweight Workout🔥
short circuit for core & abs training that can be done anywhere anytime
___
1 min each exercise, repeat 2-4 rounds
1️⃣ Shoulder Plank Tap: neutral spine, hip parallel to floor, squeeze glutes & tap palms to opposite shoulder
2️⃣ Short Side Plank Leg Abduction: neutral spine, elbows aligned to shoulder, lift free leg away from body, never drop the hips
3️⃣ Dead Bug: start with ankle, knee, hips in 90 degrees & back flat to floor. Lower free leg forward & away, with the opposite arms doing the same
4️⃣ Bird Dog: start with arms aligned with shoulders & knees below hips. Drive free legs & opposite arms forward away from floor. Don’t let hip twist throughout movement
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Subscribe to my channel: http://youtube.com/linoralow
Happy Wesak day and Selamat Berpuasa! It's a holiday here in Malaysia and for those who are feeling lazy but still want to get some activity in give this workout a try with me and Joanna Soh :)
Here's what you will need
1. Mat
2. Chair.
3. Towel
Thats it!
Whole Workout: 35 mins.
Exercise time: 30-40s and Rest 10s
Chair Workout - Joanna
1. Narrow to Wide Squat
2. Side Lunge
3. Knee to Leg Raise
4. Knee Tuck
5. Cross Crunch
Towel - Linora
1. Single Leg Isometric Hold
2. Leg Kicks
3. Isometric Towel Pull
4. Super Ws
5. Towel Dead bug
Have fun and do tell if you did this workout! :)
You can find me here
Website: http://www.linoralow.com
Facebook:http://facebook.com/linoralow
Instagram: http://instagram.com/linoralow
Twitter: @http://twitter.com/linoralow
TikTok: linoralow
