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30 March 2020
CIRCUIT BREAKER TIPS: How to stay in shape at home

Don’t let gym closures be a monkey wrench in your workout plans! Try these exercises and stay in shape at home.


Don’t you just ‘love it when your plans get disrupted? Fret not, even as your gym is closed indefinitely, your weekend JB plans go down the drain, and your car’s service reminder comes up. Right after you’ve been told to work from home for the next couple of weeks. 

Well, now you can let AutoApp take care of your car’s urgent repair needs, while giving yourself a much-deserved break. Maybe Netflix is your go-to downtime activity, but how about switching up your sofa-bound routine with some exercise instead? Boredom-killer, mood-lifter, stay in shape all at the same time? That’s three birds with one stone!

We caught up with Fitness Core’s JQ Chew, a FISAF-certified personal trainer, who gave us some tips on how we can stay in shape during our Leaves of Absence, Stay-Home Notices, or Quarantine Orders! Break a healthy sweat with these exercises in the safety and comfort of your own home while your car gets fixed. So why not give your body a tune-up as well?

Before your workout, ensure that you are properly dressed in comfortable clothing that does not inhibit movement. Remember to warm up and stretch to increase blood flow to your muscles, preventing injury and muscle strain.

woman stretching before workout

Note: Not all workouts and exercises are suitable for everyone. Consult your doctor before attempting any workout plans.

Workout Set

Perform 3 rounds of 6 exercises with 40 seconds of work, followed by 20 seconds of rest in between each exercise.

Rest for 1 full minute between each round. This workout will take less than 25 minutes, including warm-up and cool-down.

 Tip: Use an interval timer to help you keep track of your workout timing. (App Store / Google Play)

UPPER BODY

Start your workout with these upper body exercises that will get your blood pumping. A strong upper body helps maintain good posture and also boosts bone health.

Push-ups

woman in push-up position

Start in a high plank position.
Bend your arms, ensuring they are at about 45 degrees, and push away from the floor to straighten your arms.
If you are experiencing difficulties, you can lower your knees to the ground.

Mountain climbers

man doing mountain climbers

Start in a high plank position. Ensure your shoulders are directly over your wrists.
Bring one knee towards your elbow, quickly followed by the other, as though you are running on the spot.

CORE

Next, work on strengthening the muscle groups that are important for good balance and posture.

Oblique crunches

woman doing oblique crunches

Lie on your back with your knees bent and both feet off the ground.
Extend your right leg out, and bring your right elbow to your left knee.
Alternate and repeat the movement as though you are pedalling with your legs in the air.

Planking

woman doing planking exercise

From a high plank position, lower yourself to rest on your forearms. Ensure that the shoulders are directly over the elbows.
Keep your core muscles firm, and ensure your belly does not dip towards the ground.

LEGS

Finally, wrap up your workout routine with these leg exercises. A balanced workout reduces the risk of injury, and working your legs burns more calories too!

Lunges

woman doing lunges

Stand with your feet shoulder-width apart.
Step forward and place one foot with both knees bent at 90-degree angles.
Step back to the original position, and repeat the exercise by switching to the other foot.

Squats

man doing squats

Stand with your feet shoulder-width apart.
Lower your hips back and bend your knees, as though sitting down on a chair. You may like to reach your hands forward for better balance.

Congratulations on completing your workout! Spend the next few minutes taking deep breaths and stretching to cool down so that your body recovers faster in time for your next workout.


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