We would like to thank Mr Alif Shukran bin Omar for performing in this exercise video.

This video exercise was created as a tool to deliver exercise intervention in a university research-based setting. Participants in the research received an introductory session on how to perform the exercise. At the early stage of the program, participants were observed during their exercise sessions by trained professionals to guide and address any issue that may occur.

We are sharing this video with everyone via a YouTube link. Please take note that you are entire unguided when you are using this exercise video. Do not start this exercise if your physician or health care provider advises against it. Accordingly, you are urged and advised to seek the advice of a physician before beginning any exercise routine or using any suggested equipment, shown in any of the video clips or content on the video.

The exercises provided in the video are for educational and entertainment purposes only. No information is to be taken or interpreted as a recommendation for an individual’s specific health or medical condition treatment plan. You should not rely on this information as a substitute, nor does it replace professional medical advice, diagnosis, or treatment. This video made no guarantee regarding the accuracy, completeness, timeliness or relevance of any text, video or audio content.

Any exercise program may result in injury. By voluntarily undertaking any exercise displayed on this video, you assume the risk of any resulting injury. You agree, at your expose, to indemnify and hold us harmless from any or all losses, liabilities, injuries or damages resulting from any or all claims, causes of action, suits, proceedings or demands, against change and sustain initiative arising from or related to decisions or recommendations you make using the video contents. You agree that the use of this video is at your own risk.

It is advisable that you have been fully warmed up before trying out this exercise video.