over a period of time的八卦，Yahoo名人娛樂都在討論

“ถ้าลองคิดคำนวนง่ายๆ ถ้ามีคนบริจาคผ่านทางSMSครั้งละ 10 บาทวันละ 4 แสนคนจากทั่วประเทศไทยที่มีคนกว่า 60 ล้านคน ก็จะเท่ากับเงินบริจาค 4 ล้านบาทต่อวัน ถ้าตลอดระยะเวลาการวิ่ง 10 วันของโครงการนี้ เป้าหมายในฝันที่จะนำเงิน 40 ล้านไปมอบให้กับโรงพยาบาลบางสะพานคงไม่ไกลเกินจริง

ช่วยกันบอกต่อและสื่อสารปัญหาเหล่านี้ให้ออกไปให้กว้างที่สุด ผมเชื่อว่าถ้าใครได้รับรู้ถึงปัญหานี้ว่าสุดท้ายก็เป็นเรื่องใกล้ตัวและเป็นหน้าที่ของพวกเรา ไม่ใช่เพียงหน้าที่ของใครคนใดคนหนึ่ง หรือเป็นเรื่องของคนที่มีมากเท่านั้นที่จะออกมาช่วยกัน คนมีไม่เยอะ คนมีปานกลางก็สามารถออกมาช่วยกันได้ ไม่จำเป็นต้องคนละมากมาย แต่ใช้จำนวนคนที่เรามีกันมากๆนี่แหละเป็นตัวตั้ง คูณด้วยเงินจำนวนน้อยบ้างเยอะบ้าง แค่นี้บางทีมันอาจเกิดเป็นพลังแห่งความดีจำนวนมหาศาลได้ในแบบที่ทุกๆคนอาจคาดไม่ถึง

แค่อย่าดูถูกพลังความดีของตัวเองว่ามันไม่เยอะพอจะไปช่วยใครเขาได้ เงินสิบบาท ล้านคนก็สิบล้าน ช่วยชีวิตคนดีๆสักสิบคน ต่อยอดให้เขาได้มีชีวิตดีๆต่อไปเพื่อทำความดีให้กับคนอีกหลายสิบหลายร้อยคน แค่นี้ก็คุ้มแล้วกับแค่สิบบาทของทุกคนในวันนี้ :-) ”

ร่วมบริจาคเงินได้ 2 ช่องทาง
1. บริจาคผ่าน SMS พิมพ์ T แล้วกดส่งมาที่ 4242865 ครั้งละ 10 บาท
(เฉพาะ AIS,DTAC และ TRUEMOVE H ราคานี้ไม่รวมภาษีมูลค่าเพิ่ม 7%)

2. บริจาคผ่านบัญชีออมทรัพย์ ธนาคารกรุงไทย สาขาบางสะพาน ชื่อบัญชี “โครงการก้าวคนละก้าว เพื่อโรงพยาบาลบางสะพาน” เลขที่บัญชี 7420378118

ติดตามรายละเอียด เส้นทางการวิ่ง , กิจกรรมประมูลสิ่งของต่างๆเพื่อบริจาคให้กับรพ.บางสะพานได้ที่ www.bodyslamband.com และเฟซบุ๊ค bodyslamband

#ก้าว #ก้าวคนละก้าว #ก้าวคนละก้าวเพื่อโรงพยาบาลบางสะพาน
" if you try to calculate easily, if someone donated via SMS 10 baht per time, 4 hundred thousand per day from all over Thailand with over 60 million people, it will be equal to donations of 4 million baht per day. If the running period 10 The day of this project, the dream goal to bring 40 million to bang saphan hospital. It's not too far away.

Let's spread the word and communicate these problems as widest. I believe that if anyone knows this problem, it's finally, it is our close and it's our duty, not just someone's duty or it's a matter of people who have many people to help people. Not many moderate people can come out to help. It doesn't have to be different, but use a lot of people we have. This is a lot of small amount of money. Maybe it can happen to be a huge power of good in the way. People may not expect.

Just don't underestimate the power of your good deeds that it's not many enough to help someone. They get ten baht. It's ten million people. Save ten good people to save ten good people. Let him have a good life to do good deeds for dozens of hundreds This is worth it. Only ten baht for everyone today :-) "

DONATE MONEY 2 channels
1. Donate via SMS. Type T and send to 4242865 baht per time.
(only ais, dtac and truemove h. This price does not include VAT 7%)

2. Donate via krungthai bank savings account, bang saphan branch, account name "project one step for bang saphan hospital" account number 7420378118

Stay tuned for details of running routes, auction activities to donate to the hospital. Bang Saphan at www.bodyslamband.com and facebook bodyslambband

#ก้าว #ก้าวคนละก้าว #ก้าวคนละก้าวเพื่อโรงพยาบาลบางสะพานTranslated

過年知道大家都好想我較蒸糕，今次教大家椰汁年糕，我依個版本同傳統有小小唔同， 想知點整就記得睇了，記得交功課呀😁
高清版：https://youtu.be/9EWgIo9y6MQ

椰汁年糕
材料：
📌糯米粉225克
📌沾米粉37克
📌澄麵30克
📌片糖200克大约2片多小小(要弄碎些比较容易煮得溶)
📌水210克
📌椰奶120毫升
📌oil 30克
📌錫纸盆掃上油
📌鍚紙一張
📌紅棗一粒

做法：
1. 先用小火在210g 水中煮溶所有
片糖後, 待涼
2. 將三種麵粉全部一起過篩, 並可
混合在一起備用
3. 將(1)的糖水過篩, 如未涼攪幾下
来降温後才加入椰奶
4. 將(2)的麵粉中間整個洞, 將糖水
分多次慢慢加入及每次攪匀了再
加入另一次
5. 加油入粉漿内可用手動打蛋器或
攪拌機攪至粉漿平滑直至没有粉
粒
6. 讓攪匀的粉漿静止20分鐘(可以
幫助麵粉吸入水份)
7. 將粉漿再次撹匀,然後再過篩倒
入蒸盆, 蓋上錫紙
8. 用蒸爐100度蒸1至1.5小時視乎
粉漿厚度. 如用明火蒸, 大火滾
起後, 用中大火蒸. 注意⚠️不要
太猛火否則容易會有洞在年糕面
蒸完加一粒紅棗在中間, 完成!

肥媽 Maria Cordero
YouTube Live – January 26, 2021 Recipe English Version
Simplified Coconut Chinese New Year Cake (“Nian Gao”)
Flour Ingredients:
Glutinous rice flour - 225g
Wheat starch (“Teng Mein”) - 30g (or replace with cornflour)
Rice flour - 37g
These flours combination will not give you a sticky and hard texture. It will be soft, bouncy, and chewy the next day instead of hard and sticky.

If you wish the make the traditional version, just omit the wheat starch (“Teng Mein”) and rice flour from the recipe and the rest remain the same.

Sweetener ingredient:
Chinese dark brown sugar - 200g or about 2 slabs (break into small pieces so they melt faster)

Liquid ingredients:
Water - 210g
Coconut milk - 120g (for more intense coconut flavor you can use coconut cream)
Oil - 30g or about 2 ½ tbsp

Garnish ingredient:
Chinese red date

Other utensils:
Sifter
Spatula
Whisk
Stand mixer – optional
Balloon whisk - optional
Oiled steam proof pan for steaming
Toothpick
Foil paper or plate to cover the pan

Methods:
1. In a large mixing bowl, you MUST SIFT the glutinous flour, rice flour, wheat starch (“Teng Mein”) into the bowl and mix well. Make a hole in the center. Set aside. This is your flour mixture.

2. In a cooking pot, add in Chinese dark brown sugar pieces, water, and turn on LOW heat to melt the sugar. DO NOT use high heat because it will evaporate the water.

3. Once it starts to boil, TURN OFF the heat and keep stirring to speed up the melting process.

4. Pour the melted sugar through a sifter into a large bowl to make sure there are no hard lumps of sugar left and MUST let it stand to cool to room temperature before mixing with other ingredients. Keep stirring to speed up the cooling process.

5. Once it is almost cool, add in the coconut milk. Mix well. This is your liquid mixture.

6. Add ONLY about ¼ of a cup of the liquid mixture into the well of the flour mixture prepared in Step 1.

7. Mix well with a spatula until all the liquid is absorbed into the flour. Continue with the rest of the liquid mixture by adding about ¼ cup at a time into the flour mixture and mix well before adding the next ¼ cup of liquid mixture. Be patience. **DO NOT add all the liquid into the flour at once.**

8. Once all liquid mixture has been mixed in with the flour, give a final good mix with a whisk and making sure there is no dry flour left.

9. Add the oil and continue mixing with a whisk until the oil is well incorporated into the batter or you can use an electric stand mixer, attached with a balloon whisk, and mix until you get a smooth batter about 1 minute or so on low speed.

10. Leave the batter in the mixing bowl and let it sit and rest for about 20 minutes. This step is VERY IMPORTANT to let the flour absorbs all the liquid and moisture for even flavor and a better tasting cake. This step also replaces the traditional way of laborious kneading of the batter.

11. Preheat the steam oven to 100C (212F).

12. After 20 minutes, mix the batter again with a spatula because flour will fall to the bottom of the bowl again after a waiting period.

13. You MUST SIFT the batter again into a bowl. This will make sure you get a smooth cake after.

14. Pour the batter into an oiled steam proof pan. Flatten any bubbles on the top surface with a toothpick. Cover the pan with a foil paper or plate to prevent condensation drippings.

15. Steam for 1 hour to 1 ½ hour depending on the thickness of your batter in the pan. Prefer to over steam instead of under steam.

DO NOT steam on high heat to prevent bubbles formed on the top surface of your cake when done.

16. The cake is done when you stick a bamboo stick into the center of the cake and comes out clean.

17. Garnish with a red date by placing it in the center of the cake.

By now, you have probably heard about my father’s red box. Minister Heng Swee Keat posted about it last week. The red box was a fixture of my father’s work routine. It is now on display at the National Museum of Singapore in his memorial exhibition.

Some of my father’s other personal items are there too. His barrister’s wig (of horsehair) from when he was admitted to the Bar. And a Rolex Oyster Perpetual watch given to him by the Singapore Union of Postal and Telecommunications Workers after he represented them in the famous postmen’s strike in 1952.

I enjoyed my visit to the exhibition a few days ago. Was happy to hear that many of you went yesterday. The exhibition will be on until 26 April. – LHL

MR LEE'S RED BOX

Mr Lee Kuan Yew had a red box. When I worked as Mr Lee’s Principal Private Secretary, or PPS, a good part of my daily life revolved around the red box. Before Mr Lee came in to work each day, the locked red box would arrive first, at about 9 am.

As far as the various officers who have worked with Mr Lee can remember, he had it for many, many years. It is a large, boxy briefcase, about fourteen centimetres wide. Red boxes came from the British government, whose Ministers used them for transporting documents between government offices. Our early Ministers had red boxes, but Mr Lee is the only one I know who used his consistently through the years. When I started working for Mr Lee in 1997, it was the first time I saw a red box in use. It is called the red box but is more a deep wine colour, like the seats in the chamber in Parliament House.

This red box held what Mr Lee was working on at any one time. Through the years, it held his papers, speech drafts, letters, readings, and a whole range of questions, reflections, and observations. For example, in the years that Mr Lee was working on his memoirs, the red box carried the multiple early drafts back and forth between his home and the office, scribbled over with his and Mrs Lee’s notes.

For a long time, other regular items in Mr Lee’s red box were the cassette tapes that held his dictated instructions and thoughts for later transcription. Some years back, he changed to using a digital recorder.

The red box carried a wide range of items. It could be communications with foreign leaders, observations about the financial crisis, instructions for the Istana grounds staff, or even questions about some trees he had seen on the expressway. Mr Lee was well-known for keeping extremely alert to everything he saw and heard around him – when he noticed something wrong, like an ailing raintree, a note in the red box would follow.

We could never anticipate what Mr Lee would raise – it could be anything that was happening in Singapore or the world. But we could be sure of this: it would always be about how events could affect Singapore and Singaporeans, and how we had to stay a step ahead. Inside the red box was always something about how we could create a better life for all.

We would get to work right away. Mr Lee’s secretaries would transcribe his dictated notes, while I followed up on instructions that required coordination across multiple government agencies. Our aim was to do as much as we could by the time Mr Lee came into the office later.

While we did this, Mr Lee would be working from home. For example, during the time that I worked with him (1997-2000), the Asian Financial Crisis ravaged many economies in our region and unleashed political changes. It was a tense period as no one could tell how events would unfold. Often, I would get a call from him to check certain facts or arrange meetings with financial experts.

In the years that I worked for him, Mr Lee’s daily breakfast was a bowl of dou hua (soft bean curd), with no syrup. It was picked up and brought home in a tiffin carrier every morning, from a food centre near Mr Lee’s home. He washed it down with room-temperature water. Mr Lee did not take coffee or tea at breakfast.

When Mr Lee came into the office, the work that had come earlier in the red box would be ready for his review, and he would have a further set of instructions for our action.

From that point on, the work day would run its normal course. Mr Lee read the documents and papers, cleared his emails, and received official calls by visitors. I was privileged to sit in for every meeting he conducted. He would later ask me what I thought of the meetings – it made me very attentive to every word that was said, and I learnt much from Mr Lee.

Evening was Mr Lee’s exercise time. Mr Lee has described his extensive and disciplined exercise regime elsewhere. It included the treadmill, rowing, swimming and walking – with his ears peeled to the evening news or his Mandarin practice tapes. He would sometimes take phone calls while exercising.

He was in his 70s then. In more recent years, being less stable on his feet, Mr Lee had a simpler exercise regime. But he continued to exercise. Since retiring from the Minister Mentor position in 2011, Mr Lee was more relaxed during his exercises. Instead of listening intently to the news or taking phone calls, he shared his personal stories and joked with his staff.

While Mr Lee exercised, those of us in the office would use that time to focus once again on the red box, to get ready all the day’s work for Mr Lee to take home with him in the evening. Based on the day’s events and instructions, I tried to get ready the materials that Mr Lee might need. It sometimes took longer than I expected, and occasionally, I had to ask the security officer to come back for the red box later.

While Mrs Lee was still alive, she used to drop by the Istana at the end of the day, in order to catch a few minutes together with Mr Lee, just to sit and look at the Istana trees that they both loved. They chatted about what many other old couples would talk about. They discussed what they should have for dinner, or how their grandchildren were doing.

Then back home went Mr Lee, Mrs Lee and the red box. After dinner, Mr and Mrs Lee liked to take a long stroll. In his days as Prime Minister, while Mrs Lee strolled, Mr Lee liked to ride a bicycle. It was, in the words of those who saw it, “one of those old man bicycles”. None of us who have worked at the Istana can remember him ever changing his bicycle. He did not use it in his later years, as he became frail, but I believe the “old man bicycle” is still around somewhere.

After his dinner and evening stroll, Mr Lee would get back to his work. That was when he opened the red box and worked his way through what we had put into it in the office.

Mr Lee’s study is converted out of his son’s old bedroom. His work table is a simple, old wooden table with a piece of clear glass placed over it. Slipped under the glass are family memorabilia, including a picture of our current PM from his National Service days. When Mrs Lee was around, she stayed up reading while Mr Lee worked. They liked to put on classical music while they stayed up.

In his days as PM, Mr Lee’s average bedtime was three-thirty in the morning. As Senior Minister and Minister Mentor, he went to sleep after two in the morning. If he had to travel for an official visit the next day, he might go to bed at one or two in the morning.

Deep into the night, while the rest of Singapore slept, it was common for Mr Lee to be in full work mode.

Before he went to bed, Mr Lee would put everything he had completed back in the red box, with clear pointers on what he wished for us to do in the office. The last thing he did each day was to place the red box outside his study room. The next morning, the duty security team picked up the red box, brought it to us waiting in the office, and a new day would begin.

Let me share two other stories involving the red box.

In 1996, Mr Lee underwent balloon angioplasty to insert a stent. It was his second heart operation in two months, after an earlier operation to widen a coronary artery did not work. After the operation, he was put in the Intensive Care Unit for observation. When he regained consciousness and could sit up in bed, he asked for his security team. The security officer hurried into the room to find out what was needed. Mr Lee asked, “Can you pass me the red box?”

Even at that point, Mr Lee’s first thought was to continue working. The security officer rushed the red box in, and Mr Lee asked to be left to his work. The nurses told the security team that other patients of his age, in Mr Lee’s condition, would just rest. Mr Lee was 72 at the time.

In 2010, Mr Lee was hospitalised again, this time for a chest infection. While he was in the hospital, Mrs Lee passed away. Mr Lee has spoken about his grief at Mrs Lee’s passing. As soon as he could, he left the hospital to attend the wake at Sri Temasek.

At the end of the night, he was under doctor’s orders to return to the hospital. But he asked his security team if they could take him to the Singapore River instead. It was late in the night, and Mr Lee was in mourning. His security team hastened to give a bereaved husband a quiet moment to himself.

As Mr Lee walked slowly along the bank of the Singapore River, the way he and Mrs Lee sometimes did when she was still alive, he paused. He beckoned a security officer over. Then he pointed out some trash floating on the river, and asked, “Can you take a photo of that? I’ll tell my PPS what to do about it tomorrow.” Photo taken, he returned to the hospital.

I was no longer Mr Lee’s PPS at the time. I had moved on to the Monetary Authority of Singapore, to continue with the work to strengthen our financial regulatory system that Mr Lee had started in the late 1990s. But I can guess that Mr Lee probably had some feedback on keeping the Singapore River clean. I can also guess that the picture and the instructions were ferried in Mr Lee’s red box the next morning to the office. Even as Mr Lee lay in the hospital. Even as Mrs Lee lay in state.

The security officers with Mr Lee were deeply touched. When I heard about these moments, I was also moved.

I have taken some time to describe Mr Lee’s red box. The reason is that, for me, it symbolises Mr Lee’s unwavering dedication to Singapore so well. The diverse contents it held tell us much about the breadth of Mr Lee’s concerns – from the very big to the very small; the daily routine of the red box tells us how Mr Lee’s life revolved around making Singapore better, in ways big and small.

By the time I served Mr Lee, he was the Senior Minister. Yet he continued to devote all his time to thinking about the future of Singapore. I could only imagine what he was like as Prime Minister. In policy and strategy terms, he was always driving himself, me, and all our colleagues to think about what each trend and development meant for Singapore, and how we should respond to it in order to secure Singapore’s wellbeing and success.

As his PPS, I saw the punishing pace of work that Mr Lee set himself. I had a boss whose every thought and every action was for Singapore.

But it takes private moments like these to bring home just how entirely Mr Lee devoted his life to Singapore.

In fact, I think the best description comes from the security officer who was with Mr Lee both of those times. He was on Mr Lee’s team for almost 30 years. He said of Mr Lee: “Mr Lee is always country, country, country. And country.”

This year, Singapore turns 50. Mr Lee would have turned 92 this September. Mr Lee entered the hospital on 5 February 2015. He continued to use his red box every day until 4 February 2015.

(Photo: MCI)

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Channel Description:
Animated documentary-style videos on extraordinary Asian events.

Credits:
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Video Title: Why Japan's Great Pyramid of Giza Can't be Built Until 2110

"London. October, 1992. A Japanese man entered a government building near Chancery Lane, and made his way up to an office on the first floor. This was the London branch of the UK’s Patent Office. You see, this man was there on behalf of Japan’s renowned Shimizu Corporation - a leading architectural and engineering firm that was (and is) among the top in the world, and he was there to apply for a patent. To secure their ideas globally it was necessary to apply not just in Japan. Now this particular patent was for no ordinary idea. It was for something grand, something spectacular. The idea was to build giant pyramids in the middle of some of the largest and busiest urban centers in the world - starting with Tokyo. These infrastructures would be so large, they could house entire cities. But why? What was this for? And who exactly is the Shimizu Corporation? To understand this, we need to go back in time, back over 200 years ago to the company’s inception..."

Talking Points:
- Shimizu Megacity Pyramid TRY-2004
- Megastructures
- Pyramidal structures
- Japanese architectural & engineering companies
- Kisuke Shimizu
- Edo period
- Japan's population decline
- Tokyo's overpopulation & overcrowding
- Large scale construction projects
- Floating cities, underwater cities, space hotels
- Blade Runner (Tyrell Corporation headquarters pyramid)
- Egypt's Great Pyramid of Giza
- Burj Khalifa & Jeddah Tower
- 2 kilometer high building
- Tokyo Bay
- Megatrusses & suspended skyscrapers
- Renewable energy of solar, wind, algae & waves
- Japanese earthquakes & tsunamis
- Pacific Ring of Fire
- X-Seed 4000 (Taisei Corporation)
- Mega-City Pyramids in Singapore, Hong Kong, Mumbai, Delhi & Dhaka
- Largest man-made structure in history
- Hong Kong's Kowloon Walled City

Hello Youtube family,

I'm a little nervous about posting today's video. I'm sorry it's not the usual chirpy type of vlog. Originally, the footage wasn't supposed to be up so early but life never goes the way we plan right?

It’s been a bit of an emotional week. Due to a missed period, I took a pregnancy test on 8th October to find out we were expecting again. Just to be sure, I sent Tim out to get more tests to be sure. Since he came back with a two-pack, I took another test and it came back positive again. With one spare, I took the other test the next day but it came back negative (note- it wasn’t morning urine). Confused- I sent the hubby to grab more. This time, he came back with a triple pack. The next test was a big fat positive. After the initial confusion, we realised we really wanted this baby and thought maybe this baby was truly meant to be.

At the same time, Tim and I didn’t want to think too much. It was very early so we knew anything could happen since 1 in 5 pregnancies end up in a miscarriage. However, it didn’t stop us from thinking of baby names and envisioning our life as a family of four.

During my photoshoot in London, I felt lightheaded and my stomach pains started to feel more intense. I thought maybe I was just over fatigued so didn’t want to worry myself too much. As I was waiting for my flight back home, I felt pressure in my lower region. I stumbled to the bathroom and realised I was bleeding. Rather than the dark brown spotting I had days ago, it was a brighter colour of red indicating fresh blood. The bleeding eventually stopped for a bit so I felt more assured but as I got out of the airplane, I felt the bleeding started to return. Since I was emotionally and physically tired from the long day, I went to to bed early with hopes that rest could maybe prevent the worse from happening. Around 6am, I woke up to more stomach pains and pressure as I went to use the bathroom, I finally accepted I was having a miscarriage.

I knew my body wasn’t in it’s best condition so in a lot of ways, I wonder if it could’ve been prevented. It’s been an emotional few days. I spent it doing some grieving and I feel a lot better now. Since I was less than 5 weeks along, I’m thankful the loss happened early. To those who have also experienced a loss, I am so so sorry and my heart is with you. Know that you are not alone. We can only try to understand that everything happens for a reason. I hope you can take comfort in your family and friends.

It made me thankful to know Isaac was born into the world safely with no complications. I know Tim and I are still young and we have more opportunities in the future to expand our family.

We were not ready for another baby and the pregnancy was definitely a shock but our early loss has made us realise that if we are blessed to get pregnant again in the future, we would be ready and happy for it.

Physically, my body doesn’t feel too bad. It just felt like I was having a very heavy period. Usually my flow finishes in 4-5 days but my womb completely cleared within 2 days. Still experiencing a little nausea and cramping but I’m getting lots of cuddles from the family. Chubbi and Domo make fantastic hot water bottles too.

Even though it was an early miscarriage, I think I was a more upset about it than I thought I would be. I wasn’t as excited as I was with my first pregnancy and it was because I was overwhelmed since I knew what to expect. Once I started to embrace the changes about to come our way, I was able to connect with my pregnancy with excitement. Unfortunately, by then- the pregnancy couldn't progress.

Tim has reminded me that I could’ve been perfectly healthy and careful and yet sometimes, these things will just happen. We still feel incredibly blessed for our family already. We will leave it all to the Lord. He has been taking care of our family and we know everything happens for a reason. We know other people out there have had it way worse. Our situation is nothing in comparison. We are always going to be thankful ^_^

Love, the Bubz family xo




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♥ Struggle to get rid of Back Fat / Bra Bulge? Add these exercises into your workout routine for fast results! Filmed in Be Urban Wellness: http://beurbanwellness.com
♥ Snap & Share pictures of your progress. Tag me @JoannaSohOfficial #JSohActive I want you to achieve a healthy & happy weight. =)
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♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).

This workout sequence combines both strength training + cardio, which is the most effective way to burn back fat and lean up at the same time. Do this regularly to achieve results in 4 - 6 weeks time!

Exercises
1) Bent-Over Row
Active Rest: Jumping Jacks
2) Plank Row
Active Rest: Side Step Shuffle
3) Reverse Fly
Active Rest: Sprint Step
4) Superman
Active Rest: Mountain Climber

Sequence: 8 Intervals (45secs each interval)
Total Time: 15 minutes (2 sets)
1 minute rest in between sets
Best Results: Do this workout 2 - 3 times weekly on alternate days. Combine this with total body workouts!

Beginners, if you struggle to keep up, do take it easy during the "active rest" and get back into the workout once you're ready. Keep doing this workout and you'll only get stronger and progress week by week.

To progress:
- Perform 3-4 sets.
- Lift some weights to make the exercises tougher
- Choose the advance version


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MORE VIDEOS TO GUIDE YOU THROUGH YOUR JOURNEY

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https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh