Week 1

* The most important thing in exercising is "FORM." Have a good form and correct pose. Don't focus on how fast, how many time, how heavy, or how long you do. Listen to your body. Stop or slow down if you need to. *

Enjoy!

Day 1 – Any light activities 10 minutes, stretch at least 10 minutes

Day 2 – Morning stretch 5-10 minutes, Start easy cardio exercise (don't forget to warm up before and cool down & Stretch after), if have time stretch 5 minutes or do yoga before bed.

Day 3- same as day 2 add dumbbell bicep curls 3 sets of 6-10 depending on your goals, or push-ups 3 sets of 6 (don't forget to warm up before and cool down & Stretch after), if have time stretch 5 minutes or do
yoga before bed.

Day 4 – same as day 2 adding shoulder presses 3 sets of 6-10 and triceps extension 3 sets of 6-10 or triceps push-ups (same as traditional push-up but keep your elbows next to you body) 3 sets of 6 (don't forget to warm up before and cool down & Stretch after), if have time stretch 5 minutes or do yoga before bed.

Day 5 – same as day 2 add squat 3 sets of 15 and alternate lunges 3 set of 20 (don't forget to warm up before and cool down & Stretch after)

Day 6 –  Morning stretch 5-10 minutes, do exercise and ab workout about at least 20 minutes**, if have time stretch 5 minutes or do yoga before bed

Day 7 – same as day 1, add yoga for 10 minutes

My Favorite two channels to search for clips are FitnessBlender and PopSugar.

These are sample videos, you can search to find your preference na ka

Warm up videos:

- http://www.fitnessblender.com/v/workout-detail/Warm-Up-Workout-Routine-Cardio-Warm-Up-Exercises/f6/

- http://www.fitnessblender.com/v/workout-detail/Quick-Total-Body-Cardio-Warm-Up/ff/

Cardio 10-minute videos:

Maybe like this... http://www.fitnessblender.com/v/workout-detail/Easy-on-the-Knees-Kickboxing-Blend-Low-Impact-Cardio/bh/

When I start 9 months ago, I use this one for a while... http://www.youtube.com/watch?v=PWEdJRRndkQ&list=PLGAvqMLUKZFQAJ4czHF2fehEudnGbQS61

http://www.fitnessblender.com/v/workout-detail/Low-Impact-Cardio-and-Toning-Workout-for-Beginners/eh/

** Longer exercise:

http://www.youtube.com/watch?v=YaJryQEsT94

http://www.youtube.com/watch?v=AoZsTarI9uA

Cool down & Stretching Videos:

http://www.youtube.com/watch?v=y3rJ5AzoQzk

http://www.youtube.com/watch?v=P8DOZRtIIEQ

http://www.youtube.com/watch?v=iN3sHkni1gI

http://www.youtube.com/watch?v=FAKaKgmn76E

Ab workout:

http://www.youtube.com/watch?v=9mq2IOAEQwk

http://www.youtube.com/watch?v=_RoUAk-O8rc&list=PLGAvqMLUKZFQAJ4czHF2fehEudnGbQS61

http://www.youtube.com/watch?v=1919eTCoESo

Yoga:

http://www.youtube.com/watch?v=fxsQr7YOq7o

http://www.youtube.com/watch?v=m7UZv9zt1b4

http://www.youtube.com/watch?v=jkkxMVDogBM

http://www.youtube.com/watch?v=bk71G6dXemc

triceps extension

 picture source: menshealth.co.uk/

Tricep push-up:  http://www.youtube.com/watch?v=E8vGGwzInfQ

For push-up, bicep curls, lunges, and squats, see here: http://blogs.villagegreen.com/blog/2013/06/27/10-basic-at-home-moves-to-tone-your-entire-body/

... more on squat: http://www.youtube.com/watch?v=aPYCiuiB4PA

This is easy start for my friends only ...referred to this post https://www.facebook.com/groups/goodcleanwholesomefunliving/permalink/284419711713260/?stream_ref=3