Nuke-Lee-Us: Week 2

Now we are on to week two of Nuke-Lee-Us Exercise Program. Just a reminder to all that there will only be a slight change from week to week.

First 6 exercises will actually change evenly more gradually, staying same for now. These are called act-i-vation exercises because it you who needs to act and get those muscles moving, which further will move those joints of yours. 

Last 3 exercises are called nucleolus. That's because it's not only at the core of the nucleus, the 'brain' of the cell, but it can be thought of as the 'brain' of the nucleus itself.

It is important that you do both act-i-vation and nucleolus exercises.

Below is the poster for the week 2 exercises, and further below are videos for the same. 

Do 11 repeats, 3 times a day. Also, if you experience any pain while doing any of the exercise, stop and consult with an experienced 'physically active' doctor and not an aerodynamic one. 

If the exercise(s) seems easy, first focus on getting the exercise form right, and then increasing the number of repetitions.  

1. Skipping Jack: Get lighter on your feet and get going for the rest of the exercises.

Skipping Jack, the first Nuke-Lee-Us exercise for week one. This exercise will make you lighter on your feet and gets you going for the rest of the exercises. #NukeLeeUs #SkippingJack

2. Hobbit Toes: Curl those toes of yours.

The second #NukeLeeUs exercise of week one. This exercise will help you move better.

3. Elven Raises: Time to grow tall.

Elven Raises is the third #NukeLeeUs exercise for week one that'll help you move your feet better, as result put lesser stress on knees, hips and back.

4. Punch Ins: Lets get steady with Punch Ins.

Punch Ins is the fourth #NukeLeeUs exercise for week one that'll help you with better body usage.

5. Anne's Alphabets: Get your upper back more mobile, and undo all the effect of the mobile phones you've been using for ever. 

Anne's Alphabets is the fifth #NukeLeeUs Exercise for week one is amazingly helpful for improving posture, better performance and addressing neck, shoulder and upper back pain.

6. Breathe In: Let's not taking breathing for granted. Start today with mindful breathing.

Breathe Ins is the seventh #NukeLeeUs exercise of week one.

7. Captain Squats 90° - Time to become Legstrong.

1. Stand 4-6 inches in front of a chair (or chair like structure). 2. Keep your legs, knees and feet shoulder width apart. 3. Have your feet parallel to each other. 4. Now squat down slowly and sit on that chair for just a second and then slowly get up yet again.

8. Wall Push Ups with 1 second hold. 

1. Stand tall like a puppet a foot away, facing a sturdy wall. 2. Put both your hands on the wall. Keeping a straight line from heels to neck, slowly lean towards the wall. 3. Hold that position for a second. 4. Slowly come back to starting position. 5.

9. Orange Squeeze with 1 second hold - Upper back is stiff and weak for almost all of us. High time to squeeze the juice out of that imaginary orange between your shoulder blades.

1. Stand tall like a puppet. Raise both your arms up as if forming a W. 2. Keep your elbows and shoulders relaxed. 3. Don't shrug your shoulders while doing this exercise. 4. Now imagine there is an orange between your shoulder blades and you need to crush the orange between your shoulder blades to take the juice out of it.

Spread with all you care about and share your videos here. 

Keep miling and smiling, always, because in bigger scheme of things, nothing else matters.