1st lesson belanja
Stephen's profile, qualifications and contact details have been verified by our experts
Stephen
- Rate RM15
- Response 10h
-
Students16
Number of students accompanied by Stephen since their arrival at Superprof
Number of students accompanied by Stephen since their arrival at Superprof
RM15/h
Contact
1st lesson belanja
- Personal training
- Fitness
- Zumba
️ Imagine stepping into every session with confidence—knowing someone believes in your potential as much as you do. From your first “Can I really do this?” to your triumphant “I DID it!” moment, I’ll
- Personal training
- Fitness
- Zumba
Lesson location
About Stephen
Hey there! I’m Stephen — your new hype coach and fitness buddy! Whether you’re just starting out or getting back on track, I’m here to make fitness fun, doable, and totally YOU. No gym? No stress. We’ll use what you’ve got — even just your body and a jump rope — and I’ll tailor everything to your vibe and schedule. Let’s move, sweat, and crush goals together!
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About the lesson
- All levels
- English
All languages in which the lesson is available :
English
30‑Min Power-Up
What: A quick, all‑in‑one sesh mixing cardio, strength, and stretch.
Why: Hit every muscle, torch calories, and bounce back fast.
1. Warm‑Up (5 min)
Joint Rolls & Hops: Neck → shoulders → hips → ankles + light knees‑up hops.
Dynamic Moves: High‑knees butt‑kicks (30 sec each).
Get loose, wake up your body, dodge injury.
🪢 2. Jump‑Rope Burst (8 min)
Basics (1 min): Find your beat.
Intervals (4 min): 30 sec sprint jump → 30 sec chill bounce → single‑leg hops → chill bounce.
Tricks & Flow (3 min): Criss‑cross, side swings, boxer steps, freestyle.
Cardio on —fun, fast, fat‑burning.
3. Body‑Weight Circuit (12 min)
2 Rounds (30 sec rest between moves):
Squat + calf raise ×12
Push‑ups (knees or full) ×10
Reverse lunges + front kick ×10/leg
Plank → down‑dog pulses ×12
Glute‑bridge march ×20
Mountain climbers ×30 sec
Total‑body burn, no gear required.
4. Cool‑Down (5 min)
Stretches: Hamstring, quad, chest, triceps (30 sec each).
Breath: Deep belly inhales + easy twists.
Chill out, recover, feel epic tomorrow.
️ Make It Yours
Busy AF?
Mini “Power Trio” (jump rope, squats, push‑ups) in 10‑min work breaks.
Got Gear?
Bands → banded squats/walks.
Dumbbells → goblet squats, weighted lunges.
Goals?
Fat‑loss: 45 sec on/15 sec off jump bursts.
Strength: slow it down—3 sec lower on every rep.
Ready to flex your home driveway or living room into your personal gym? Let’s roll—book your session now!
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Recommendations
Recommendations come from relatives, friends and acquaintances of the teacher
1
Nobody does it like Stephen!
From jump ropes to fitness coach, motivator to a healthy life style and a great dancer. I recommend Stephen based on his personality and performances on his social platforms.
Best tutor ever!
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Rates
Rate
- RM15
Pack rates
- 5h: RM75
- 10h: RM150
online
- RM15/h
free lessons
This first lesson is free to allow you to get to know your teacher so that they can best meet your needs.
- 1hr
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