ELCIES is an intelligent Platform and Bot for connecting healthy lifestyle providers to consumers! ELCIES personalise healthy offer(s) and rewards based on Physical Activity Data that collected from different devices, wearable and mobile phones.

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ELCIESWorkout Routines

Horizontal Pull

Put your back into it. That's the idea with this movement that will build strength in upper and middle back, plus shoulders and triceps. Beginner: Single-Arm Bent-Over Row Stagger stance so right leg is forward, left leg is behind you. Bend right knee slightly and hinge forward...

Vertical Pull

This move works your upper and middle back, shoulders, and chest. The most classic example of this exercise is a pull-up. Beginner: Single-Arm Resistance Band Pulldown You'll need to anchor a resistance band overhead for these. Start in the same half-kneeling position as you did previously: left...

Vertical Push

The upper-body movements below will build strength in a lot of the same major muscle groups. However, like the hip hinge and lower-body push, you'll engage those muscles differently—and it's that variability that makes your workout well rounded. For the vertical push, you'll use shoulders, upper...

Single-Leg Movement

This benefits the posterior chain but also engages core and stabilizers since more balance is required. You do this every time you walk, run, or climb stairs. Try our two lunge options below. Beginner: Reverse Lunge Stand with feet hip width and hold a dumbbell in...

Hip Hinge

A hip hinge is any movement that involves flexion or extension of the hips. Even though you're working a lot of the same muscles as a squat, you'll engage them in a different way. Beginner: Romanian Deadlift With Dumbbells Stand with feet hip width and hold dumbbells...

Lower-Body Push

This movement targets the lower-body powerhouse muscles plus core (think glutes, quads, hamstrings, hip flexors, and calf muscles). The most well-known example is a squat. We've included two options below. Beginner: Goblet Squat Stand with feet hip width and hold the weight with both hands at chest...