{"id":2620,"date":"2017-09-02T12:11:13","date_gmt":"2017-09-02T04:11:13","guid":{"rendered":"https:\/\/www.hometeamns.sg\/frontline-tmp\/?p=2620"},"modified":"2017-10-19T10:26:33","modified_gmt":"2017-10-19T02:26:33","slug":"fast-and-furious","status":"publish","type":"post","link":"https:\/\/www.hometeamns.sg\/frontline\/fast-and-furious\/","title":{"rendered":"Fast and Furious (HIIT in 10mins)"},"content":{"rendered":"

[vc_row][vc_column][vc_column_text]TEXT: JARED LEE<\/span>
\nILLUSTRATIONS: ERNEST NG<\/span>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/2″][vc_single_image image=”2622″ img_size=”full”][\/vc_column][vc_column width=”1\/2″][vc_column_text]<\/p>\n

EXERCISE 1<\/span><\/p>\n

ROCKET JUMPS<\/span><\/p>\n

Feet hip-width apart, legs bent in squat position.2 Jump explosively, lengthening body and arms into the air.3 Land softly, adjust your position and repeat.<\/p>\n

[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/2″][vc_column_text]EXERCISE 2<\/span><\/p>\n

PUSH-UPS<\/span>
\nGet in a push-up position with wrists directly under shoulders and feet slightly apart. Bend left arm to bring the forearm on the mat, followed by the right arm.2 Straighten your left arm, then right arm, to return to starting push-up position.3 Repeat, alternating starting arm.[\/vc_column_text][\/vc_column][vc_column width=”1\/2″][vc_single_image image=”2621″ img_size=”full”][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/2″][vc_single_image image=”2623″ img_size=”full”][\/vc_column][vc_column width=”1\/2″][vc_column_text]EXERCISE 3<\/span><\/p>\n

LATERAL LUNGE WITH TORSO TWIST<\/span><\/p>\n

    \n
  1. Stand with feet slightly wider than shoulder-width apart, chest up, arms extended in front.<\/li>\n
  2. Bend right knee and sit back as if doing a squat, and turn your
    \ntorso towards the right. Maintain upright chest and forward-facing hips as you do this.<\/li>\n
  3. Repeat on left side.<\/li>\n<\/ol>\n

    [\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/2″][vc_column_text]EXERCISE 4<\/span><\/p>\n

    MOUNTAIN CLIMBERS<\/span><\/p>\n

      \n
    1. Get in a push-up position with wrists directly under shoulders, legs straight
      \nand feet apart.<\/li>\n
    2. Lift right foot and bring knee towards left shoulder.<\/li>\n
    3. Return the leg to starting position, then bring the left leg towards the right shoulder.<\/li>\n
    4. Alternate legs.<\/li>\n<\/ol>\n

      [\/vc_column_text][\/vc_column][vc_column width=”1\/2″][vc_single_image image=”2626″ img_size=”full”][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/2″][vc_single_image image=”2624″ img_size=”full”][\/vc_column][vc_column width=”1\/2″][vc_column_text]EXERCISE 5<\/span><\/p>\n

      BURPEES<\/span><\/p>\n

        \n
      1. Drop into a squat with hands on the ground. Kick back legs into pushup position.<\/li>\n
      2. Jump feet back towards arms to squat position and explosively
        \njump up, with arms straightened overhead.<\/li>\n<\/ol>\n

        [\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/2″][vc_column_text]EXERCISE 6<\/span><\/p>\n

        JUMPING LUNGES<\/span><\/p>\n

          \n
        1. Start in a lunge position with right foot in front and left foot behind, with your left knee around 2cm from the floor.<\/li>\n
        2. Jump straight up out of the lunge, switch your legs in mid-air, and land softly on your toes.<\/li>\n
        3. Keep your front knee at a 90-degree angle. Try not to let it go past your toes as you repeat the move.<\/li>\n<\/ol>\n

          [\/vc_column_text][\/vc_column][vc_column width=”1\/2″][vc_single_image image=”2625″ img_size=”full”][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/2″][vc_single_image image=”1946″ img_size=”medium”][\/vc_column][vc_column width=”1\/2″][vc_column_text]<\/p>\n

          TRAIN AT FITNESS WORKZ GYMS<\/h3>\n

          Get in shape at our gyms with personal instructors to help you correct your form and challenge your fitness level.<\/h5>\n
          For more information, email us at: fitness_workz@HomeTeamNS.sg or give us a ring at:\u00a06705-9473.<\/h5>\n

          [\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

          Other articles that you might like:<\/span><\/h4>\n
          Protecting our nation old-school style<\/u><\/a><\/h5>\n
          Check out SCDF’s NS50 Heritage Trail<\/u><\/a><\/h5>\n

          [\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

          Get fit in just 10 minutes!<\/p>\n","protected":false},"author":29,"featured_media":2628,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[19],"tags":[],"class_list":["post-2620","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-shape-up"],"acf":[],"yoast_head":"\nFast and Furious (HIIT in 10mins) - Frontline<\/title>\n<meta name=\"description\" content=\"Take a look at some of the old school tools SPF used to use.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.hometeamns.sg\/frontline\/fast-and-furious\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fast and Furious (HIIT in 10mins) - 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