1. Slow Jogging: 

Employees can engage in a slow-paced jog to

• warm up muscles,
• gradually increasing heart rate and improving their cardiovascular endurance

2. Coordination.

Walk, slow jog or jump backwards and sideways (l+r)

• Unconventional movements stimulate the nervous system,
• Promoting better coordination and motor control.
• The ability to move efficiently in multiple directions increases agility, which is especially beneficial for athletes and overall fitness.
• Boosts cognitive function: Complex movements activate the brain, improving cognitive performance and brain health

3. Standing and rotations hips and shoulders

A simple yet effective exercise for

• Physical well-being and injury prevention.
• Warming up of the body. 
• Flexibility boost. Core strength.
• Posture improvement.
• Blood flow enhancement.
• Joint stress reduction

4. Skipping:

• Skipping is a fun and accessible activity, skipping provides a full-body workout
• With or without a skipping rope 

5. Jumping Jacks:

• Jumping jacks are an excellent full-body exercise that targets multiple muscle groups and helps improve coordination and agility

6. Planking with pushups: 

Planking combined with pushups.

• Are safe, efficient total body exercise.
• Planks in various directions.
• Enhance core strength, balance, stability, posture, and coordination,
• resulting in overall improved physical fitness of the whole body

1. Forward plank +  push ups

2. Backward plank + dips & stretching

3. Sideway planks L\R + arm movements 

7. Wallsit with arm-shoulder movements: 

 the combination of wall sits with arm movements transforms the exercise into a full-body workout, targeting not only the lower body but also the upper body, core, and balance, making it a highly efficient and effective exercise

• Wall sits effectively strengthen the quadriceps, hamstrings, glutes, and core muscles, while also improving balance and endurance
• This low-impact, static exercise is suitable for various fitness levels and can be easily modified for increased intensity
• Adding arm movements* to wall sits not only improves muscle activation and balance, but also makes the exercise more engaging and dynamic, preventing boredom and increasing motivation during the workout

*Rotations, up & down sideways, up & down front, rotations hands with elevated arms, create your own schedule in this

8. Stair Climbing & Stair stretching:

Climbing stairs is a simple yet effective way to increase cardiovascular endurance and strengthen the lower body muscles, particularly the glutes, hamstrings, and calves

To incorporate stairs into your stretching routine, try these exercises:

• Step Up Stretch: Hold the rail. Step up onto a stair with one foot, then lift your other foot behind you and grab it with your hand. Lean forward, feeling a stretch in your quadriceps and hip flexors.
• Stand on floor before stairs. Hold rail. Put one  on 3rd step its a lunge. Bend forward with whole body whilst keep lowest foot on the floor
• Stair Calf Raises: Stand on a step with just your toes and lower your heels below the step. Raise your heels only 1 cm up, then lower them back slowly and very careful down a little to stretch your calf muscles. 
• Stair Hamstring Stretch: Stand on a step with one leg and extend the other leg straight out in front of you, (few stairsteps higher) resting your heel on a lower step. Lean forward slightly to stretch your hamstrings

Goal: Morning warm-up - cardio - strength routine outdoor - coordination 

Place: outdoor office environment

Start point: office entrance

Time: 8:00 - 8:15 AM

Motivation: Our morning workout uses the Kaizen method and Atomic Habits principles, featuring 8 short circuits of total-body exercises.

Small, consistent efforts yield lasting results, enhancing overall fitness and well-being through manageable, sustainable daily routines

For: employees who wish to enhance their overall performance

Gear:

• Arriving at 8:00 in training attire is recommended.
• This attire can be personal or company-provided workout gear, ensuring comfort, functionality, and motivation to kickstart a productive day.
• Encouraging employees to wear appropriate workout gear promotes a sense of camaraderie and commitment to personal development while fostering a healthy work environment

Schedule: During this early session, employees engage in various activities designed to boost physical and mental well-being, including: 

Method: Kai Zen Cardiovascular Endurance Training benefits:

• Gradual progress in heart health
• Enhanced stamina over time
• Small, manageable changes
• Daily growth and self-discovery
• Foundation for long-term well-being

Embrace this approach for sustainable improvements in fitness and overall health.

Every day a little: gradually and improving cardiovascular endurance

Designed to: provide a well-rounded workout that focuses on both cardiovascular fitness and strength training.

• Warming up muscles,
• Enhancing all body and mental functions
• Cardiovascular Health: Improves heart and lung function,
• Increasing stamina and overall fitness.
• Weight Loss: Burns calories efficiently
• Coordination: Enhances balance, agility, and motor skills by engaging multiple muscle groups simultaneously.
• Bone Health: Strengthens bones and joints, reducing the risk of osteoporosis and injuries.
• Mental Well-being: Releases endorphins, improving mood and promoting mental resilience