คู่มือการออกกำลังกาย

Walking

The easiest and safest cardio there is. Anyone can do it.

Running

One of the most calorie-efficient forms of cardio.

Cycling

Effective cardio that goes easy on the joints.

Swimming

The best full-body cardio there is, with almost no strain on the joints.

Burpee

A high-intensity full-body move that burns a lot of calories in very little time.

Squat

The foundation — and the king — of lower-body training. It works the quads, hamstrings and glutes.

Plank

The classic isometric hold for building core strength.

Push-up

The foundation of upper-body training. It works the chest, shoulders and triceps.

Lunge

Builds lower-body strength and balance at the same time.

Mountain Climber

An efficient move that trains cardio and the core at once.

Yoga

Full-body stretching that settles the mind along with the body.

Foam Rolling

Self-massage that releases fascia, helps muscles recover and improves flexibility.

Jump Rope

Highly efficient cardio you can do in a small space.