Photo: Vadim Guzhva / 123rf
You have plans to hit the gym. But with the unpredictable weather, haze conditions and mozzie situation, staying at home has never been more appealing.
Don’t let that turn you into a bum though. You can still get a solid workout without any gym equipment. Just follow this plan, designed by the fitness directors at Momentum Bootcamps.
In 15 minutes – excluding five minutes of warm-up and five minutes of cool-down – you will do as many rounds as possible (AMRAP), torch calories and sculpt muscles all over. All you need: An exercise mat and a reliable stopwatch. Plus plenty of grit!
During the workout, keep count of how many rounds you can do, then aim to beat that the next time!
Warm-up: For five minutes, do skipping, high knees, butts kicks and some dynamic stretching. This will get your body prepared for the workout ahead.
Cool-down: Spend five minutes doing light stretching to relax your muscles and lower your heart rate.
SQUATS – 20x
Stand tall with feet hip-width apart. Lower body as though you’re sitting down, pushing body weight into heels. Look forward, keep spine neutral and make sure knees don’t go beyond toes. Do 20 reps.
SIT-UPS – 16x
Lying on back, bend knees at 90 degrees and place hands at either side of head. Keeping feet on floor, raise torso to upright position and lower back down to floor. Do 16 reps.
PUSH-UPS – 12x
Get into plank position, arms directly under shoulders. Tighten core, flatten back and lower body as close as possible to floor. Push back up immediately. If this is too difficult, lower knees to floor to do modified push-ups. Do 12 reps.
LUNGES – 10x
Stand tall with feet hip-width apart. Take a big step with right leg forward and lower body. Both knees should be bent at 90 degrees. Push back up with right leg and switch sides to complete one rep. Do 10 reps.
Challenge yourself: Jump into each lunge.
WALL-SIT – 40 seconds
Leaning against a wall or sturdy door, lower body into seated position. Step forward and bend knees at 90 degrees. Hold for 40 seconds.
This article was first published on Shape.com.sg.