In the final part of our home workout series, Core Collective’s strength and conditioning exercise requires nothing more than grit, a mat and your chair
Hands up, all who’ve tried UBX’s 18-minute boxing-based routine and UFIT’s 20-minute pyramid workout. I have, and despite me being relatively fit, the former allowed me to see stars while being indoors. Not the outcome I was hoping for, but it was perhaps a reality check I needed, given that I spend most of my day at my desk, ordering in and catching up on the latest films.
In our final part of our three-part #WorkOutFromHome series, Dan Hammond, personal trainer at Core Collective has designed a strength and conditioning workout. Compared to the above two programmes, this is suitable for those who don’t enjoy doing cardio, and prefer working out at a slower pace. As it isn’t time based, you can focus on getting the form right before proceeding to the next movement.
While Core Collective has temporarily shuttered its Dempsey and Anson premises in compliance with Singapore’s ‘circuit breaker’ measures, it still offers digital workouts on its Facebook page, along with tips on nutrition and general wellness on its blog. The brand’s fitness arm specialises in personal training, but it offers much more than that. As a whole, the group cultivates a community of like-minded professionals and offers services such as meditation, physiotherapy and counselling. Think of it as your one stop for all general wellness concerns.
The workout
There are three sets of workout in this circuit. Complete each set before moving on to the next. Take a short break in-between sets, then repeat the entire circuit three to five times.
Set one
Squat x 10
Stand tall with your feet shoulder-width apart or slightly wider. Extend your arms in front of – this will help with balance – as you sit back down onto an imaginary chair. Bend your knees so your thighs are parallel to the floor, and your knees are over your ankles. Keep your body tight throughout the movement. Push through your heels and bring your body back to starting position.
Squat jump x 10
Start by doing a regular squat as described above and engage your core as you jump straight up explosively. When you land, do so with control and as softly as possible, lowering back into the initial squat position.
Push-up x 10
Begin with your chest and stomach flat on the floor. Your legs should be straight out behind you. Keep your palms at chest level with the arms bent out. Push from your hands, lifting your torso, chest and thighs off the ground. Lower yourself by bringing your torso, chest and thighs close to (but not touching) the floor. For those who require an easier variation, place your knees on the ground, while keeping your palms at chest level still.
Elbow plank x 60 seconds
Place your forearms on the floor. Your elbows should be shoulder-width apart, and should lie directly below your shoulders. Ground your toes and elbows and push off the floor. Squeeze your glutes and engage the core to stabilise your body. Protect your neck and spine in neutral position by focussing on a spot that’s about 30cm further from your body.
Set two
Lunge x 10
Standing straight, engage your core as you take a big step forward, bending your front knee to lower your body as the back knee lightly taps the floor. Drive the front heel into the floor as you step back to return to the starting position. Repeat with the other leg.
Jumping lunge x 10
Start by doing a regular lunge as described above. Engage your core as you jump explosively, switching legs and land as soft as possible into a lunge on the opposite leg.
Bench dip x 10
Grab a chair and position your hands about shoulder-width distance apart. Your arms should be straight with a slight bend to keep tension on your triceps. Slide your butt off the chair with your legs extended out in front of you slightly. Slowly bend from your elbows until they’re at around a 90-degree angle, keeping your back close to the chair. Once you reach the bottom, press down into the chair as you straighten your arms and return back to the starting position.
High plank x 60 seconds
Similar to the elbow plank done in set one, this variation is done with the hands placed shoulder-width apart.
Set three
Hip thrust x 10
Lie on the ground facing the ceiling, with your knees bent at 90 degrees and feet planted firmly on the floor. Engage your core, press your heels on the floor and squeeze your glutes as you drive your hips upwards and down again to complete a repetition.
Single-leg hip thrust x 10 per side
The single-leg hip thrust is a variation of the hip thrust described above, except with one of your legs raised straight out. Complete 10 repetitions on one leg and then switch legs to complete another 10 on the other side.
Elbow-plank to push-up x 10
Begin in an elbow-plank position. Push away from the floor one arm at a time and till you get to the push-up position. Lower your body while ensuring it maintains a straight line. When you reach the bottom, lift your hands off the floor for a moment before you press down to lift your body up and back into a plank position. Lower down onto your elbows and go back to the starting position.
Bear crawl x 60 seconds
Start in a tabletop position, ensure your hands are directly under your shoulders, while the knees directly below your hips. Tuck your back toes under and hover off the floor slightly. Tuck your navel into your spine, flatten your back and engage your core. Use your opposite arm and leg (for instance, your right arm and left leg) to take a step forward. Move each limb as far forward as you can to keep your body stable throughout the movement. Repeat this movement by alternating limbs, taking a few steps forward and then backwards.
Staying home during this period of time isn’t easy, we get it! But we’ll be keeping you company. Subscribe to our digital magazines for free, and check out what ideas we have for you. #StayHomeWithRobb
