7mins training actives your full body muscles after a long night, stimulates energy for a new day.All moves included in this course based on fundamental body-weight movements,quick,simple and easy to do.


This Program is NOT intended for you, if you:

1.Are elderly(over 65 years old), pregnant, or disabled

2.Have acute or chronic pain at thr target site affecting daily life

3.Are not suitable for exercise following your doctor's advice

Lets begin.

1. Scissor Jump-30s

Tips:

1.Keep entire body tight

2.Relax your ankles and knees

3.Swag your torso following with legs

Breathing:Do not hold your breath.

2. Squat-30s

Tips:

1.Stand with feet just wider than hip width

2.Hips stacked over knees, knees over ankles

3.Lower your body when thigh is parallel to the ground

4.Drive your body back with hips and front thigh

Breathing:Breath in when squatting, breathe out when standing up.

3. V Crunch-30s

Tips:

1.Tighten abs, straighten back

2.Keep your hands and knees fighting with each other

3.Hold still

Breathing:Do not hold your breath.

4. Gluten Bridge-30s

Tips:

1.Lie flat on the floor with hands by your side

2.Feet should be placed shoulder width

3.Keep your hips and core tight

4.Do it slowly

Breathing:Do not hold your breath.

5. Left Side Leg Lift-30s

Tips:

1.Lie on your side with the toes pointing down slightly

2.Engage the outside of your hip

3.Bend your body over forward slightly

Breathing:Breathe out when lifting the leg, breathe in when coming back.

6. Right Side Leg Lift-30s

Tips:

1.Lie on your side with the toes pointing down slightly

2.Engage the outside of your hip

3.Bend your body over forward slightly

Breathing:Breathe out when lifting the leg, breathe in when coming back.

7. Jumping Jack-30s

Tips:

1.Keep straight with your core tight

2.Clap your hands overhand

3.Stand with feet hip-width apart

4.Speed up

Breathing:Breathe in when raising arms, breathe out when coming down.


Repeat the above 7 moves once,the whole program is over.