10 simple body weight exercises you can do at the Haig Road Fitness Corner
PHOTO: CHERYL TAY
Did you know? Getting a good workout does not always mean hitting the gym. There are many convenient playgrounds and fitness corners right at your doorstep that could be used for your next workout!
In part two of our series with Pilates, Barre and Indoor Cycling instructor Jia En, we explore the neighbourhood fitness corner at Haig Road.
Here Jia En shares with host Cheryl Tay ten more exercises that can be done easily using the environment of the Haig Road fitness corner.
Watch the video: https://www.facebook.com/geylangseraicsc/videos/354878792791172/
1. Inclined Pull-ups
Keep your torso in a straight line, anchor your heels on the ground. Bring your chest to the bar.
Regression: Switch to an underhand grip
PHOTO: CHERYL TAY
2. Bridge Leg Raises
Keep your shoulders away from the ears, and swing your legs up so your body forms an "L" shape. Keep your core tight and avoid swinging too much.
Regression: Bring your knees to your chest instead.
PHOTO: CHERYL TAY
3. Side Hop Burpees
Keep a nice straight back and hop in and out, with a jump at the top. Tuck in your knees when you jump as you hop to the other side.
Regression: Step over the beams instead of hopping
PHOTO: CHERYL TAY
4. Mountain Climbers + Jump Tap
Keep your shoulders over your wrist, and bring your knees to your chest. After 4 repetitions, jump up to tap the bar
Regression: Bring your knees to your elbow, and tip toe and reach for the sky instead of jumping
PHOTO: CHERYL TAY
5. Ladder Crunches
Relax your shoulders, bring your legs up to table top. Squeeze the abs, straighten and bend your legs as you alternate between different rungs. And remember to keep a nice, straight back
Progression: Lift your hands off the ground
Regression: Keep your hands on the floor, and use the lowest rung
PHOTO: CHERYL TAY
6. Sit Ups
Place your hands behind the head, squeeze the abs maintaining good core control to come to a seated position.
Progression: Add a twist with each sit up
PHOTO: CHERYL TAY
7. Hanging Ab Crunches
Hang from the bars with your shoulders relaxed, squeeze the abs to avoid swinging and bring both your knees to the chest.
PHOTO: CHERYL TAY
8. High Knees + Step Up
Bring your knees close to your chest in alternating fashion for four times, then step onto the platform with one foot and bring the other knee to your chest when you are at the top.
Step down and repeat the exercise, now with the other leg.
Regression: March on the spot then step up
PHOTO: CHERYL TAY
9. Double Burpee + Double Tap
From a plank position, jump and bring your knees in twice. Remember to keep your shoulders above the wrist, and tap the platform in front of you with each hand, one at a time
Keep your core stable by squeezing the abs.
Regression: Step in and out instead of jumping
PHOTO: CHERYL TAY
10. Push-ups + Chest Taps
Keep a nice straight back and drop the chest towards the balance beam. Push up into an inclined plank and tap the chest
Regression: Keep your knees on the floor
PHOTO: CHERYL TAY
Now that you know what the 10 exercises are, try doing these for 3 rounds with: 30 seconds of work, and 15 seconds of rest in between.
Alternatively you can do 10 repetitions per exercise for those three rounds, with a minute's rest between each round.
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