GET A LEG UP

Condition your lower body for a stronger climb

 

 

CALVE

CALF BUILDERS

On a stepper, push down on the pedals, alternating between right and left legs. Lift heels and rise up on toes slightly to work the calf muscles. Do 3 sets of 15 reps.

 

 

QUADS & GLUTES

SQUATS

Stand with feet shoulder width apart, head facing forward. Hold a set of dumbbells and sit back and down into an imaginary chair until thighs are parallel to floor. Keep knees over ankles. Return to starting. Do 3 sets of 10 reps.

 

 

 

 

HIPS,THIGHS & GLUTE

WEIGHTED SIDE LUNGES

Stand with feet shoulder-width apart and hold weights at side of body. Lunge out to the right and bend knee until thigh is parallel to floor, keeping toes pointed forward and left leg straight. Return to starting. Repeat with left leg. Do 3 sets of 15 reps.

 

 

BACK

PLANK WITH KNEE BENDS

Begin in push-up position with hands directly below shoulders and weight on balls of the feet. Keep legs straight. Lift right foot off floor and bend knee, pulling it towards chest. Return to starting. Repeat with left foot. Do 3 sets of 10 reps for each leg.

 

 

 

GLUTES & HAMSTRINGS

WEIGHTED LUNGES

Stand with legs shoulder-width apart. Step forward with right foot. Bend both knees at the same time, lifting left heel slightly from floor and keeping back straight. When knees are at 90-degree angle, hold for 5 sec. Return to starting. Repeat for left leg. Do 3 sets of 10 reps for each leg.

 

 

 

TRAIN AT FITNESS WORKZ GYMS!

Get in shape with Fitness Workz and get the most out of your workouts with our Personal Training packages, which include guidance on nutrition, resistance training and cardiovascular exercises. For more information, email fitness_workz@HomeTeamNS.sg, or call 6705-9473.