Online Workout

Pre-Workout Preparation

Before we begin the workout today, you need to make several preparations. This is to prevent any injuries or accidents from happening. We want you to enjoy the workout safely in the comfort of your home so kindly go through the following checklist before proceeding with the activity!

Important note!

If you have taken your Covid-19 vaccination (first or second does) in the past 7 days, you may be excused from this activity. If you had a vaccination dose more than 7 days ago, STOP this workout immediately if you experience any chest pain, shortness of breath on exertion or abnormal heart beats at any point during this lesson, and inform an adult in your household immediately of your discomfort.

Please read through the following safety instructions and check off each of them once they have been adhered to.

• Check your health status. Are you feeling well physically? Do you have any existing injuries?

• Ensure that you have your breakfast, and allow 2 hours to digest your food before commencing this workout. You can always return to do this activity at any time today if necessary.

• Inform your parents/guardians before commencing the activity.

• Ensure that you are properly hydrated, and have a water bottle with you before commencing the activity.

• Ensure that you are properly attired for the activity. For better ankle support, you are recommended to put on a clean pair of shoes.

• Ensure that you have ample space to do the activity. Enlist the help of adults if you need to move furniture around to make space.

• Ensure that the space is free from hazards such as the following:

  • • Remove any objects that may cause tripping (e.g. potted planes, small rugs, play equipment, electrical wires).

    • No sharp objects or corners nearby.

    • Look out for fittings (e.g. fan) on the ceiling if the activity requires height clearance (e.g. jumping).

    • Look out for items (e.g. vases, mirrors and photo frames) which may easily be hit and cause injury.

    • Do not engage in physical activities in unsecured areas (e.g. open balconies, near open windows without grills).

If you do not feel well at any point of time, stop the workout immediately and seek help from an adult in your household. If no one is available at home, contact your PE teacher.

Inform your PE teacher if you are not feeling well. You may complete the workout on another day.

If you do not feel well at any point of time, stop the workout immediately and seek help from an adult in your household. If no one is available at home, contact your PE teacher.

Feel free to get your other household members to do the activity together. Ensure that the above points apply to them as well.