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First Light - Ep 102 - Upper Body Weighted Exercise

Strength training is critical in helping to maintain muscle mass especially when we age and all you need is a 30-minute workout to get started. Join Jen as she takes you through an Upper-Body strength workout this morning!

Episodes

First Light - Ep 101 -

First Light - Ep 101 - Cardio Exercise

Get your dose of Cardio with Shanti and Johari as we move & groove to some music! Put on your shoes and kickstart the week with a funky Cardio...

First Light - Ep 103 -

First Light - Ep 103 - Lower Body Mobility Exercise

Improve the range of motions of your joints, muscles, and tendons with a rejuvenating mobility workout! Join Cheok for a quick 30-minute mobility...

First Light - Ep 104 -

First Light - Ep 104 - Lower Body Bodyweight Exercise

Let the two formidable Lilys from Team Nila take us through yet again another fabulous strength session to tone up and strengthen our lower body...

First Light - Ep 105 -

First Light - Ep 105 - Cardio Exercise

Today, we've got Wen Jie to guide us through a Cardio-packed workout, featuring low impact aerobic exercises & basic cardio boxing, suitable for...

First Light - Ep 106 -

First Light - Ep 106 - Cardio Workout for Seniors

Join highly energetic Fitness Trainer Rathi Mei Ling in a invigorating Cardio Kickboxing workout! Get those lungs moving and your heart pumping with...

First Light - Ep 107 -

First Light - Ep 107 - Upper Body Bodyweight Exercises

Let Sumarne and Haslina from GEMS Empowering Women Movement and Jen guide us through an upper-body strengthening session! Work and tone up those...

First Light - Ep 108 -

First Light - Ep 108 - Lower Body Bodyweight Exercise

It's a lower-body workout day with Douglas and Dicky for a 30-minute workout to help you build a stronger lower body!

First Light - Ep 109 -

First Light - Ep 109 - Mobility Workout for Seniors

It's the time of the week for some mobility work again! Join Michael, Lily and Jen to mobilise your joints to keep them in good shape and while...

First Light - Ep 110 -

First Light - Ep 110 - Cardio Exercise for Seniors

Vibrant Yunisha is back to take us through a fabulous aerobic workout!! Together with Arfian, they will be taking us through a power-packed Cardio...

First Light - Ep 111 -

First Light - Ep 111 - Cardio Exercise for Seniors

Cardio workout is not only meant for the young. Building cardiovascular fitness is essential to strengthening our hearts and reducing the risk of...

First Light - Ep 112 -

First Light - Ep 112 - Upper Body Bodyweight Exercises (Resistance Band)

Arm yourself with a session of upper body workout with resistance band today. Resistance band is a great training tool that gives you a great workout...

First Light - Ep 113 -

First Light - Ep 113 - Cardio Exercise for Seniors

Who says boxing is only for the youth? Punch up your workout today with Deb and Wie Keng. The fun duo has the standard and modified moves curated...

First Light - Ep 114 -

First Light - Ep 114 - Lower Body Bodyweight Exercise

You can't spell 'Legendary' without 'Leg-day'. Join our Sport Champions, Sean and Howard to strengthen your quadriceps, hamstrings, calves and...

First Light - Ep 115 -

First Light - Ep 115 - Cardio Exercise for Seniors

Having a healthy heart helps you in your daily activities and engaging in a regular cardio routine like this is a great way to make sure your heart...

First Light - Ep 116 -

First Light - Ep 116 - Lower Body Bodyweight Exercise (Resistance Band)

A lower body workout engages major muscle groups such as glutes, hamstrings and calves. Having a strong lower body not only help you to move better...

First Light - Ep 117 -

First Light - Ep 117 - Chair Based Bodyweight Workout

Do you want a workout that is less taxing on your joints? Join us for a low-impact chair-based routine that will give you a fantastic overall body...

First Light - Ep 118 -

First Light - Ep 118 - Upper Body Bodyweight Exercises

Are you up for a challenge? This short 30 minutes session involves 5 variants of push-ups and is suitable for those who are looking for a higher...

First Light - Ep 119 -

First Light - Ep 119 - Cardio Exercise for Seniors

Cardio workout might be tiring but it is a lot of fun! Join Jen and Wie Keng for a workout specially curated for Masters and Seniors to improve your...

First Light - Ep 120 -

First Light - Ep 120 - Upper Body Bodyweight Exercises (Resistance Band)

Strength training exercises can have an outstanding and lasting impact on your independence as you age. Join Jen and Wie Keng for this upper body...

First Light - Ep 121 -

First Light - Ep 121 - Cardio Exercise for Seniors (Childhood Games Workout)

Do you still remember the childhood games you used to play? Join Mei Ling and Wie Keng to relive your childhood memories and have lots of fun with...

First Light - Ep 122 -

First Light - Ep 122 - Lower-Body Bodyweight Exercise

Regular lower body exercise can help to increase bone strength and decrease injuries to your knees and hips, along with your risk of falling. Join...

First Light - Ep 123 -

First Light - Ep 123 - Lower-Body Bodyweight Exercise (Resistance Band & Slider)

Do you find it hard to maintain your balance on the M. R. T.? Strengthening your lower body not only helps you stand from a chair or climb the stairs...

First Light - Ep 124 -

First Light - Ep 124 - Cardio Exercise for Seniors

Cardio brings about a plethora of health benefits to all. Get your heart pumping and join Jen and Wie Keng in a short 30 minutes aerobic workout! For...

First Light - Ep 125 -

First Light - Ep 125 - Cardio Exercise for Seniors (Swimming Workout)

Swimming is a great exercise. But what happens if you don't know how to swim? Well, you still can do that with Mei Ling and Wei Keng in this...

First Light - Ep 126 -

First Light - Ep 126 - Upper Body Bodyweight Exercises

Upper body workout is often neglected. It is very important to build a strong upper body to reduce the risk of musculoskeletal injury and improve...

First Light - Ep 127 -

First Light - Ep 127 - Cardio Exercise for Seniors

Jen and Wie Keng are going to get your heart pumping and give you a great aerobic workout. You don't have to worry about not being able to keep up as...

First Light - Ep 128 -

First Light - Ep 128 - Lower Body Bodyweight Strength Exercise (Resistance Band)

Your legs are the wheels that carry you through your daily activities! The muscles deteriorate as we aged and it is essential to do strength training...

First Light - Ep 129 -

First Light - Ep 129 - Cardio Exercise for Seniors

Research has shown that exercise improves cognitive performance and memory. Keeping your brain active opens up a treasure trove of benefits,...

First Light - Ep 130 -

First Light - Ep 130 - Lower Body Bodyweight Exercise

Regular strength training can minimise the painful effects of arthritis and osteoporosis. Join our Sports Champions, Johari and Kai Peng for an...

First Light - Ep 131 -

First Light - Ep 131 - Cardio Exercise for Seniors

Cardio workout is an essential component of any exercise routine to get fit and healthier. The great thing about cardio is that you don't have to...

First Light - Ep 132 -

First Light - Ep 132 - Upper Body Bodyweight Exercise (Resistance Band)

As the body ages, we often face declining dexterity, balance and grip strength. Upper body exercises become important in maintaining health and...

First Light - Ep 133 -

First Light - Ep 133 - Cardio Exercise for Seniors (Kickboxing feat. Line Dancing)

Improve your flexibility and coordination while burning calories with this Cardio Kickboxing workout mixed with Line Dancing. Join Mei Ling and Wie...

First Light - Ep 134 -

First Light - Ep 134 - Lower Body Bodyweight Exercise

Do you want to move freely and independently without any pain? Having a strong lower body is essential for our daily movements such as walking,...

First Light - Ep 135 -

First Light - Ep 135 - Mobility Workout for Seniors

If you are experiencing stiff joints, doing some mobility exercises might help to improve the range of motion and correct muscular imbalances. Join...

First Light - Ep 136 -

First Light - Ep 136 - Basic Functional Fitness

Functional fitness is necessary to perform activities of everyday living safely and effectively like getting out of your bed. Join Jen and Wie Keng...

First Light - Ep 137 -

First Light - Ep 137 - Chair Based Bodyweight Workout

Chair based exercises are easy, safe, and you can even do them while watching your favourite drama. They are great for everyone, especially for those...

First Light - Ep 138 -

First Light - Ep 138 - Cardio Exercise for Seniors

Exercising helps to reduce stress and improve our mood. Join Deb & Marvin to bring up the heart rate and get into a great cardio workout! For more...

First Light - Ep 139 -

First Light - Ep 139 - Intermediate Functional Fitness

Functional fitness exercises use multiple joints and numerous muscles which helps an individual to carry out daily tasks. Join Syahren and Chen Xi in...

First Light - Ep 140 -

First Light - Ep 140 - Basic Functional Fitness

Haven't worked out for a long time or are just starting out? Join Jen and Wie Keng in a short and easy 30 minutes workout to warm up the body with...

First Light - Ep 141 -

First Light - Ep 141 - Cardio Exercise for Seniors (With Ball)

The benefits of cardio go beyond just your heart. It helps to increase your fitness level and it is a fabulous mood booster! Join Jen and Wie Keng in...

First Light - Ep 142 -

First Light - Ep 142 - Seated Workout

Do you want a workout that is less taxing on your joints? Join us for a low-impact chair-based routine that will still give you a fantastic overall...

First Light - Ep 143 -

First Light - Ep 143 - Basic Functional Fitness

Functional fitness can help you to improve your strength, balance, and mobility. Come join Deb and Marvin in this 30-minute workout where you will...

First Light - Ep 144 -

First Light - Ep 144 - Lower Body Workout

Your legs are the largest muscle group that supports you and keep you moving. Keep your legs strong by incorporating this lower body workout with...

First Light - Ep 145 -

First Light - Ep 145 - Aerobic Workout

Have fun breaking out into a sweat with a ball with Jen and Wie Keng! Give your heart a good workout and enjoy the benefits of a healthier heart...

First Light - Ep 146 -

First Light - Ep 146 - Mobility Workout

It's the time of the week for some mobility work again. Join Jen and Wei Keng to mobilise your joints to keep them in good shape and maintain our...

First Light - Ep 147 -

First Light - Ep 147 - Seated Workout

Looking for a low-impact chair-based routine that is safe, great for everyone, and suitable for those who have just started their fitness journey?...

First Light - Ep 148 -

First Light - Ep 148 - Basic Functional Fitness

It's never too late to start exercising. Join Debra and Wie Keng in a short and easy 30-minute workout to strengthen the body and break into a sweat!...

First Light - Ep 149 -

First Light - Ep 149 - Basic Functional Fitness

Join this dynamic duo Helmi and Alex from ActiveSG sports centre in an easy to follow exercise routine that is suitable for everyone. Specially...

First Light - Ep 150 -

First Light - Ep 150 - Basic Functional Fitness

Join the high-energy duo, Jen & Wie Keng, in this short 30 minutes aerobic workout to improve your fitness level. You will be surprised how a short...

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