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Social distancing physical exercise

  • Warm up and cool down activity




An ideal warm up should take at least 5 to 10 minutes. A warming up will helps the body to deliver oxygen to the exercising muscle group, reduces chance for muscle or tendon injuries, increase blood flow to the exercising muscle.


Fitness Station


  1. Hoop hoop Hula Hoop


Setting up different station and each station with one person. Keep an appropriate distance when creating physical activity. Same material for each section with work on while staying on the line.



2. Polymetric Vetrical Jump drill


Polymetric exercise will increase power, strength and speed. Box jumps are polymetric move where you need to jump from the floor up onto elevated surface like box or stools.

This exercise is high impact, targeting muscle:

  • Quads

  • Gluteus

  • Hamstring

  • Calves

3. Arm and chest Exercise - Bent Knee Push-Up!


This is modified version of standard push ups performed on the knees rather on the toes. Improve upper body strength, Build strength in this areas of the body will make activity daily living like carrying school bag or lifting up books or clothes, feel a little easier. Improve core strength and stability, by targeting the core muscle will help entire unit of core become strong and stable. The most important things are to improve posture, when push up done correctly can help counteract this by teaching good positioning. Push ups involving engaging scapula and rhomboids (two-mid muscle that typically muscle underworked) without relying as much on the muscle on the tops of shoulder and neck (typically overuse in daily life).


This exercise is targeting muscle;

  • Deltoid

  • Pectoral muscle of the chest

  • Triceps and biceps

  • Hips muscle

  • erector spine of the back


Lastly, remember lots of things count as physical activity. let's get moving and motivate each other!


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