Please read below before you start

* This program requires :

Foam-roller, Massage ball (or tennis ball), Resistance band, Towel

* Exercise plan

1 set routine (25 minutes): 1 set of the first routine every Monday/Thursday and 1 set of the second routine every Wednesday/Saturday

2 set routine (50 minutes): Every Monday/Thursday (repeat 2 sets of the first routine), Every Wednesday/Saturday (repeat 2 sets of the second routine)

Full routine (50 minutes): Both the first & second routine four times a week

This is a minimum, so you can repeat the routines everyday or even twice a day to see a quick result.

* The difference between typical workouts and the exercises in this program

Since most exercises are performed at a slow tempo with the exercise breathing technique, it takes a bit longer to perform one repetition compared to a typical workout rep. However, this means that the core and each part of the body are connected and used without interruption throughout that longer rep. In addition, when you exercise like this, the brain and nervous system can also be activated, helping to utilise the whole body and build a good posture. Therefore, CONCENTRATE even if you do only one repetition because as aforementioned, your whole body is working in that single movement! If you try both sides and do one more set on the weaker side, it will help to correct any asymmetry.