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Post Covid: How to Get Back in Shape (4 Weeks Exercise Guide) | Joanna Soh

This video is meant to offer you a guideline on how you can get back into exercising after Covid-19, for those who have had mild to moderate symptoms. While exercise is important for your health and recovery journey, it is also essential to AVOID pushing yourself too far. Doing so could slow down your recovery or cause your symptoms to worsen by increasing the levels of inflammation in the body. So listen to your body, take it slow, and follow these 4 phrases by gradually reintroducing exercise into your routine.

If at all you have any concerns, ALWAYS refer to a health care professional for advice.

I’ve included 4 exercises for each week, a total of 4 weeks. Try to exercise at least 3 - 4 times weekly. All the workouts are home-based with minimal equipment.

Here's the playlist with all the workouts in order:    • Exercising After Covid-19 (Full Lengt...  

WEEK 1
15-Minute Gentle Morning Stretch:    • 15-Minute Dynamic Morning Stretch & A...  
15-Minute Firm & Flat Abs:    • 15-Minute Firm & Flat Abs At Home (No...  
15-Minute Standing Ab Exercises:    • 15-Minute Standing Ab Exercises (Stro...  
Low Impact Knee Friendly Beginner Workout:    • Low Impact Knee Friendly Beginner Wor...  
15 Minute Express Morning Workout to Boost Metabolism:    • 15 Minute Express Morning Workout to ...  

WEEK 2
30-Minute Low Impact Bodyweight HIIT:    • 30-Minute Low Impact Bodyweight HIIT ...  
Fat Burning Walking Waistline Challenge:    • Fat Burning Walking Waistline Challen...  
Get Strong! No Weights Strength Training at Home:    • Get Strong! No Weights Strength Train...  
30-Minute Toning Chair Workout:    • 30-Minute Toning Chair Workout (No Ju...  

WEEK 3
35-Minute Total Body Strength Training with Dumbbells:    • 35-Minute Total Body Strength Trainin...  
3KM Fat Burning Indoor Walk (Burn up to 400 Calories!!*):    • 3KM Fat Burning Indoor Walk (Burn up ...  
40-Minute Total Body Strength Training (Low Impact):    • 40-Minute Total Body Strength Trainin...  
Low Impact CORE Functional Training (No Weights, No Jumping!):    • Low Impact CORE Functional Training (...  

WEEK 4
Intense Cardio & Core Kickboxing:    • Intense Cardio & Core KICKBOXING Part...  
500 Plank & Crunch Challenge:    • 500 Plank & Crunch Challenge (Get it ...  
No Equipment Strength & Explosive Cardio (Burn & Build):    • No Equipment Strength & Explosive Car...  
30-Minute Strength & Sculpt Fat Burning Circuit (Burn 300Cals!)    • 30-Minute Strength & Sculpt Fat Burni...  

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Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive #postcovidexercise #covid19

I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 years of experience.

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Post Covid: How to Get Back in Shape (4 Weeks Exercise Guide) | Joanna Soh