Essem | Movement Guide on Instagram: "Set your timer to 8 minutes for each exercise. 40 seconds work, 20 seconds rest. 1. You will spend 8 minutes on “Runner” 2. Move to “Single leg wall sit”, also spend 8 minutes here (40 seconds hold, 20 rest) 3. Go to “Jumping Lunges”. 8 minutes, 40 seconds work, 20 rest. 4. Finish with “Reverse Lunge Slides”. Same thing You will have highly productive 32 minutes and pumped legs PS didn’t have time to train today, but legs day was scheduled. Can’t compare wit

Certified Nutritionist and Fitness Coach on Instagram: "This one simple hack after a meal goes a long way... Here’s what to do: After a meal. set a timer for just 5 minutes and do this exercise: Alternate high-knee leg lifts with arm curls. 👉 Pro tip: get those knees high — it fires up your core too. Here’s why this works ⬇️ Let’s get a little sciencey: ✅ A study in the Journal of Sports Medicine found that just 2–5 minutes of movement after a meal can lower post-meal blood sugar by up to 30%.