Basic whole body exercise to kick-start 2021with a bang!

We welcome and hope for a great 2021 in the midst of new wave of social distancing rules. Difficult once again for most of us to keep fit, especially for those in Quarantine for 3 weeks!! With you all in mind, our 2 fitness buff volunteers Sze Yeen and Nicola, wrote this article on exercising indoors or outdoors, depending on your convenience. They first interviewed an instructor named Leo Velez, who say "I have been in the fitness industry for 15 years and evolved my expertise from general group fitness to HIIT, Pilates, personal training and dance. For me, training hard is easy. But training with consistency is another thing."


Lets keep this in mind guys. The key words is "regularity" and let's put keeping healthy and regularly exercising on top of our new year resolutions in 2021.


The exercises Leo Suggests for a full body quick workout include:


Deltoid Fly - keep arms straight and squeeze shoulder blades together. Start with 15 repetitions and adjust length of the band if needed. Repeat 2x of 15 reps


Shoulder Variations - keep arms straight, do 10 reps sideways then front. Add lunges and single leg balance for modifications. Switch legs after.



Single Arm Trixep Overhead - keep the bottom arm steady and align the top hand over the shoulder. Do 3 sets of 15 repetitions with rest in between. Adjust the band's length to increase or decrease resistance.


Side to Side Squats - keep the legs bent and butt down to knee height level. Do this for 30 seconds Leg Lift Glute Work - standing leg slightly bent, keep other leg straight. 30 seconds on each side.

Single Leg Balance Lunge - front leg bent, keep back leg off the ground. 30 seconds on each side

(same moves and reps, only this time using the yellow bands)


We hope this article can help you stay fit and stay healthy during this quarantine COVID-19 time. We understand with this cold weather it is tough to want to do exercise but do get out and get fresh air it will do a body good to stay active and stay warm.

Do remember to stretch and cool down after finishing exercises to avoid any injuries to the body.


Keep warm, keep safe and keep healthy everyone and enjoy your exercises.

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