Work it Through: Easy and Motivating Workout Routine for Quarantine Times

Hello everyone!

After 7 weeks of working online, it seems to be the perfect time to start a work-out routine to power through!

So, the NCPA Tech Ambassadors here present our 15 minute-ish exercises and invite everyone to join!

Get your work-out outfit and gears – a yoga mat is recommended but not compulsory (for noise-canceling); furniture like chairs and table could be handy too. Reminder: be very mindful of your own body condition. Switch to alternative moves whenever you want to. The point is to cheer your self up!


🏃🏃🏃🏃🏃🏃Quarantine Fullbody Workout Starting Now🏃🏃🏃🏃🏃🏃

Join our NCPA – Workout Wechat for additional workouts and ways to stay in the loop: 

🤸🤸🤸Fullbody: Warmup stretch 🤸🤸🤸


❗Tips: Move to the point when you feel a little warm – a body “warm-up” as it is!

🎱Alternative: put on your favorite work out music and improvise dance moves – your style!

🏃🏃🏃Legs: Alternating lunges🏃🏃🏃

❗Tips: Make sure your knees don’t go over your toe! You are stepping down instead of stepping forward.

🎱Alternative: Don’t go all the way down – just go halfway till you feel a little bend of your knees. You can also raise up both of your arms at the same time.

🦵🦵🦵Legs: Air squats🦵🦵🦵

❗Tips: Again, check your knees are not going over your toes! Also, squeeze your cores to maintain a straight upper body.

🎱Alternative: Don’t go 90-degree like the picture show! Go down to the point where you feel a tightening on your thigh muscles.

👣👣👣Legs: Step-ups👣👣👣 

❗Tips: Put the box against the wall to stabilize. If you are using a piece of furniture, make sure to test standing on it before you start!

🎱Alternative: Do leg-raise instead if you don’t really have something to step up on!

🧗‍♀️🧗‍♀️🧗‍♀️Legs/core: Mountain Climbers🧗‍♀️🧗‍♀️🧗‍♀️

❗Tips: Push your shoulders up to a point where you feel that you are pushing the floor away from you! Squeeze in your abs as well.

🎱Alternative: Put your knees down to have a break after reaching it forward, and then put it back to the starting point.

🏊🏊🏊Core: Planks 🏊🏊🏊

❗Tips: Push your shoulders up and squeeze in your abs. Choose a form that feels better for you.

🎱Alternative: Cross your knees and lift your upper body up half-way.

💺💺💺Upper Body: Chair dips💺💺💺

❗Tips: Raise your chest, not too much!

🎱Alternative: Don’t go too low – you don’t have to bend your arms to be 90-degrees.

💪💪💪Upper body: Push-ups💪💪💪

❗Tips: Try not to spread your elbows too wide; don’t hold your breath; try to feel your chest muscle when doing it!

🎱Alternative: Similar to the alternative for plank, do a half-way push-up with your knees touching the floor. Or do it with a wall/furniture.

🦋🦋🦋Full body: Burpees🦋🦋🦋

❗Tips: Pay attention to how your lower back feels. At step 2, try not to curve your body up or down.

🎱Alternative: Don’t do the jumps! Take it slow to finish each step


🧘‍♀️🧘‍♂️🧘‍♀️🧘‍♂️🧘‍♀️🧘‍♂️Recommended Fitness App🧘‍♀️🧘‍♂️🧘‍♀️🧘‍♂️🧘‍♀️🧘‍♂️

During this difficult time, many of the fitness apps and websites are providing discounts or even free services for users. Here are some of the apps that have been proven by our Tech Ambassadors for user-friendliness, professionalism and… fun! Enjoy!



A journey of weight-lose with emotional and healthy support!

Payment needed:

A popular full-function fitness app: fitness/yoga instructional videos, sports tracker and online community. Available in Chinese and English! iOS and Android supported. And… it’s free!


Down Dog App now provides free services due to COVID-19. It provides a couple of different sports apps: yoga, HIIT, Barre, and 7 minutes workouts. Give it a try:


Unfortunately, you can’t apply for a free license as an educator now. However, the free version of it is good enough!

Headspace has wonderful guided meditation and magical sleep stories – now it’s providing a free collection of content called “Weathering the Storm.” Worth a try!