Lesego Mashiloane
Fitness Coach
Hi I’m Lesego,and if you haven’t noticed already, I really really like to keep fit! I’ve been exercising for the past 10months and it has never been an easy journey for me.I’ve created this website to encourage others who would like to get into exercising with a 3 week plan and simple first aid safety tips for Incase.
Week 1-week 3: Simple
1) 10 Lunges
2) Push-ups for 20 seconds
3) Squats for 30 seconds
4) Glute Bridge for 30 seconds
5) 10 Jumping Jacks
Week 4-week 5: Intermediate
1) 10 burpees
2) 20 Sit-ups
3) 10 Push-ups
4) 30 Squats
5) Butt kicks for 30 seconds
6) Russian twists for 30 seconds
7) Planks for 30 seconds
8) Kettlebell swing for 50 seconds
9) Glute bridge
10) Downward dog for 30 seconds
First aid tips to save the day
1) If someone has a bleeding nose,DO NOT ask the individual to look up. Rather ask them to pinch their nose using their thumb and index finger and to slightly tilt their head down.
2) If someone is bleeding. Wash your hands thoroughly and put on some gloves. Once you’ve done that suppress the would with a bandage until help has arrived. THIS WILL DECREASE THE AMOUNT OF BLOOD LOST.
3) if someone has been bitten by a venomous snake. DO NOT suck on the area. Rather call the emergency department and as you wait cover the wound with clean,dry dressing. Apply pressure on the dressing and ask the individual to not move a lot.
4) If and individual has tripped and has broken their bone, the individual can grab a splint and place it in the broken area. You can tie the splint with a extra cloth until further assistance has been brought. An ice pack should be placed on the injured bone to decrease swelling.
Fitness Galore 