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Work That Body


Back Stretch (Flexibility)

Chilled-out dance moves require flexible muscles. Begin by lying down on the stomach with feet slightly apart. Place palms underneath shoulders. Lengthen through tailbone, and start to pull chest forward and up. Elbows close to the body, start to lengthen arms to any degree that feels good on the back. Look up slightly. Breathe here for at least three deep breaths. Do 5 reps.

Lunge With Twist (Core)

Build up your core. Stand with legs hip-width apart, hold a medicine ball in front of the chest. Step forward into a lunge with the right leg, then with extended arms, reach the medicine ball to the right, rotating the torso at the same time. Maintain the lunge and return to centre. Come to standing, then repeat on other side. Do 3 sets of 15 reps.

Jump Rope (Cardio)

Hip-hop uses explosive energy, and boosting cardiovascular health is important. This simple exercise is effective for improving bone strength, agility, coordination and endurance. The key is to do this every day to see the best results — 5 sets of 3 minutes each.

Push-Up (Chest)

Popping involves a lot of chest movements. And doing push-ups is the key to strengthening the chest. Get into a plank position with hands directly under shoulders, feet on the ground. Tighten core, glutes and hamstrings, and lower down, keeping neck in a neutral position. Draw shoulder blades back and down, and keep elbows close to body. Exhale and push back up. Do 5 sets of 20 reps.

Meet The Instructor

SGT (NS) Jamal bin Moideen, 43, assisted in creating this set of exercises. He is the instructor at HomeTeamNS Bukit Batok, and has been teaching for 20 years. His favourite type of exercise involves a combination of strength and cardio training. and he enjoys working with people of all fitness levels. For more information, email or call 6705-9473.




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Best Places For Live Music and Good Food



Must-Try: Fat Samurai Pizza

This is the latest project from the Timbre Group. And with its edgy, container vibes, this urban food hall is the perfect place to chill out, grab some casual bites and listen to really good local talent. With some popular names in the F&B scene setting up shop here, from the likes of The World is Flat and The Fishball Story to Wong Kee Wonton Noodles, your biggest dilemma is going to be deciding which grub to accompany your groove.

Where: 73A Ayer Rajah Crescent JTC LaunchPad @ one-north
Call: 6252-2545
Open: Mon-Thu 6am-12am, Fri & Sat 6am-1am

Paulaner Brauhaus

Must-Try: Half Roasted Chicken

Singapore’s first German microbrewery has a new look and an updated menu of authentic Bavarian specialties such as Grilled Leberkas Meatloaf with sunny-side-up egg ($17.90) and Roast Duck “Bavarian” ($24.90). As for the entertainment, its resident live band plays easy-listening pop music too.

Where: 9 Raffles Boulevard, #01–1 Millenia Walk
Call: 6883-2572
Open: Mon-Fri 12pm-2.30pm, 6.30pm -10.30pm, Sat & Sun 6.30pm-10.30pm


Must-Try: Steamed Egg White Bonito Crab

The beautiful courtyard at this newly opened modern Chinese restaurant is home to the daily Courtyard Live sessions that feature local talents. Tuck into delicious treats like the Steamed Egg White Bonito Crab ($9/100g) and the Calamari Rings with Butter and Curry Leaf ($15) while enjoying the cool breeze along the Singapore River.

Where: 3A River Valley Road, #01-02 Clarke Quay
Call: 6661-0197
Open: Daily 12pm-3pm, 6pm-11pm

Montreux Jazz Cafe

Must-Try: BB Cheese Burger

At this place, groove along to funk, soul, Latin and of course cool jazz music while enjoying house favourites like the BB Burger ($28) and the Ella Fitzgerald Cheesecake ($15). This Father’s Day, it is partnering with high-end barber Germyn Street from some treats for Dad at its usual Sunday Jazz Brunch from 11am to 3pm.

Where: Pan Pacific Orchard, 10 Claymore Road
Call: 6733-0091
Open: Mon-Sun 12pm-3pm, 6pm-11pm

Hood Bar And Cafe

Must-Try: Sambal Prawn Pizza

Located at Bugis+, this eatery celebrates everything local, and this can be seen not only in the live music performances but also the food menus. Think dishes like Sambal Prawn Pizza ($18) and Angelica “Dang Gui” Ginseng Lamb Shank ($30). The space also features an alfresco garden area showcasing Singapore’s skyline — from where you can enjoy the daily live local-band performances.

Where: 201 Victoria Street #05-07
Call: 6221-8846
Open: Mon-Wed 5pm-1am, Thu-Fri 5pm03am, Sat & PH Eve 5pm-3am, Sun 5pm-1am


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