Zoom Link:

 

Meeting ID: 580 830 6281

Passcode: 9Zohmr

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Dynamic Stretches (10 min)

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1st 5min stretch 

Stretching, stretching, stretching, its the most important thing to do before every exercise,

so come and join us to warm up those sexy muscles of yours to keep them safe.

Remember, breathing is linked to the flow between the different stretches. 
 

• 14 stretches 20 seconds each from your head down till your feet for 5 min.

5 min cooling down stretching 

Cooling down after an exercise is as important as warming up, so come and join us 

 to cool those muscles down with the help of a full body stretch session.

 

• 7 stretches 20 seconds each for 5 min.

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Items needed:

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• Towel

• Water

 

Stretches

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• Hip circle

   10 circle for each leg

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• Lunge with a twist

   5 times for each leg

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• Arm circles

   10 forward

   10 backwards

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• Spinal rotation

   5 times

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• Side stretch

   15 times

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Physical Wellness

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Bootcamp (20 min)

 

Living a healthy lifestyle should be your main priority during this lockdown.

There are several high intensity training exercises that can be done at home every day to

keep your body and mind active.

Feel free to join us and break a sweat with us.

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• Jumping Jacks

• Burpees

• Back Lunges

• Lunges mixed with Squats

• Side shuffle mixed with squats and burpees

• Twist side to side with jump squats

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Dance Off Jerusalema Challenge (10 min)

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The Jerusalema challenge has taken the world by storm and the song keeps on

reaching milestones as the months go by.

All around the world, lovers of dance music are dancing to Master KG’s most

successful release that has an infectious beat and a dance to match

 

• The dance off will only consist of one segment which will be the Jerusalema Challenge.

• The participants will take part in the challenge and do the choreography of the song.

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Core Workout (20 min)

 

We all know summer is around the corner and the country is opening up from a long

lockdown, meaning that we are most likely to go to the beaches or swimming in general.

Join us as this session will be dedicated to working out and toning your abs for that "summer body".
 

• Sit-Ups

• Russian Twists

• V-Ups

• Bicycle Kicks

• Plank

• Side Plank

• Mountain Climbers

 

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Emotional Wellness

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Mindfulness (10 min)

 

Inhale the future, exhale the past. Smile, breathe, take it slow, and live a happy

life. Whenever you’re feeling down — just breathe.

Everything will work its way out in the end.

What will be needed:

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• A gym mat or any comfortable mat.

• Comfortable clothing and shoes/shocks.

• Open space that is quiet.

• A bottle of water if you need one.

 

Selfcare Body Scrub (10 min)

 

Your skin is your largest organ, be good to it and invest in it.

This session will give you your very own skin care and facial treatment experience

at the comfort of your own home.

 

Items needed:

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• Spoon for mixing

• Mixing bowl

• Cup (s)

• Sealed container for storage

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Ingredients:

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• 1/2 Cup of brown sugar

• 1/4 Cup of olive oil

• 2 tbsp. of Honey

 

Selfcare Face Scrub (20 min)

 

Your skin is your largest organ, be good to it and invest in it.

This session will give you your very own skin care and facial treatment

experience at the comfort of your own home.
 

Items needed:

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• Mixing bowl

• Spoon for mixing

• Make up brush (optional)

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Ingredients:

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• 1-2 raw eggs

• Tissue

 

Social Wellness

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Mocktails (10 min)

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Since well it’s lockdown and we can’t get alcohol everyday, we have

come up with a way to refresh the body while staying healthy by replacing most

of your boozy drinks with, a delicious mocktail.
 

Berry Ginger Mocktail

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Items needed:

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• Class

• Teaspoon

• Knive

 

Ingredients:

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• 5 Whole Blackberries/Blueberries

• 1/2 lemon - thinly sliced

• 1 Handful of ice cubes

• 1 Mini can ginger ale

• 1 Teaspoon honey - sub maple syrup for a vegan recipe

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Quick Snack Bran Muffins (20 min)

 

During lockdown, I have leant many new tricks such as how to bake

a quick, easy, affordable and tasty bran muffin. Now I want to share

it with you.

You can either enjoy it plain, on its own or

with toppings such as jam, cheese, cream, and butter.
 

Items needed:

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• 2 Mixing bowls

• Muffin pan

• Oven

• Whisk

• Measuring cup

• 2 Table spoons

 

Ingredients:

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• 1KG Golden cloud muffin mix.

• 250ml Sunflower Oil.

• 2x Large eggs.

• 720ml Full cream milk.

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Baking instructions:

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• Preheat the oven to 180 degrees Celsius.

• Grease 2 x 12 cup muffin pans or line with paper cups.

• Whisk the oil, milk, and eggs together.

• Place the Golden Cloud Bran Muffin Mix in a medium sized mixing bowl.

• Make a well in the center of the muffin mix and add the liquid (oil, milk, and eggs) mixture

• Using a wooden spoon or spatula, stir until the ingredients are just combined. Do not over mix.

• Spoon the batter into the muffin pans and fill each cup ¾ full.

• Bake for 15 – 20 minutes or until a skewer comes out clean when inserted into the center of the muffin.

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MAKES 24 MUFFINS.

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Quick Snacks Overnight Oats (10 min)

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Breakfast is the most important meal of the day and most of us miss it

because of our busy schedules.

Join us for a quick overnight oats meal and never miss breakfast again.
 

Items needed:

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• Mixing bowl

• Teaspoon

• Table spoon

• Cup

• Class

 

Ingredients:

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• 2 cups oats

• 2 cups milk

• 1 cup yogurt

• 3 table spoons honey

• ¼ teaspoon salt

• ¼ teaspoon cinnamon

• Optional toppings fruit, nuts etc.

 

Instructions:

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• Add oats, milk yogurt, honey, salt cinnamon to a bowl.

• Stir together until well combined.

• Cover and refrigerate overnight, you can divide the oats into individual jars at his

       point if desired.

• Cover and refrigerate for a least 4 hours, preferable overnight hence the

       name “overnight oats”.

• Stir before serving, with desired toppings (strawberries, blueberries, banana)