This 5-day fitness programme is a beginner-friendly way to move your body and build healthy habits. You’ll combine simple full-body workouts (at home or in the gym) with qigong, face yoga, and pelvic exercises to support strength, mobility, and overall wellbeing.
On your first week, take the Qigong step by step, and learn a new move each day each day, so by the end of the week you’ll feel confident practising the full routine on your own.
DAY ONE
Face yoga, Pelvic Exercises, and Qigong
DAY TWO
Gym or home workout (full body) and qigong. These videos are 2x speed. Watch step by step tutorials further down the page.
DAY THREE
Face yoga, Pelvic Exercises, and Qigong
DAY FOUR
Gym or home workout (full body) and qigong. These videos are 2x speed. Watch step by step tutorials further down the page.
DAY FIVE
Face yoga, Pelvic Exercises, and Qigong
FULL BODY WORKOUT INTRODUCTION:
GYM WORKOUT #1
STEP 1
Lat Pulldown Machine - Seated Row Cable Attachment
STEP 2
Chest Machine
STEP 3
Dumbbell For Shoulder Press
STEP 4
Dumbbell For Biceps
STEP 5
Dumbbell For Triceps
STEP 6
Lying Leg Curl Machine For Hamstring
STEP 7
Abductor and Adductor Machine
STEP 8
Abductor and Adductor Machine
GYM WORKOUT #2
1. Latt Pulldown
2. Iso-Lateral Row machine
3. Chest Press
4. Shoulder Press
5.Cable Machine and Straight Bar
6.Cable Machine Straight Bar
7. LEG EXTENSION Machine set
8. Leg Press
9. Calf Raises
HOME WORKOUT #1
INTRODUCTION TO BANDS & BACK EXERCISE.
CHEST EXERCISE
SHOULDER EXERCISE
BICEPS EXERCISE
TRICEPS EXERCISE
SQUAT, BUM, LEG EXERCISE
CALF EXERCISE
HAMSTRING EXERCISE
HOME WORKOUT #2
INTRODUCTION
SHOULDER EXERCISE
TRICEPS EXERCISE
BICEPS EXERCISE
CHEST EXERCISE
BACK EXERCISE
SQUAT EXERCISE
CALF EXERCISE
Qigong
Step By Step
Introduction - Stance 1 & 2
Stance 3
Stance 3 - Oppositve SIDE
STANCE 4 & 5
CORD CUTTING
Qualifications:
- Fitness Instruction WQF Level 3
- Group Instruction EQF Level 3
- Personal Trainer EQF Level 4
- Nutri- Cert 1.0
