ABOUT VIRTUAL FITNESS TRAINING (VFT)

In partnership with the Ministry of Home Affairs (MHA), Home Team NSmen can now choose to train and clock in their IPPT Preparatory Sessions (IPT) virtually from anywhere!


Hosted by HomeTeamNS Fitness Workz, we seek to provide an opportunity of convenience and alternative to help our NSmen improve their overall fitness health and train for their IPT.


The VFTs will be conducted on every Tuesday and Thursday, 12:30pm and 6:30pm. Each training will last 1 hour.



From 3 November, additional class slots will be available for bookings on the following days:

• Wednesday, 12:30pm and 6:30pm

• Saturday, 9:00am and 10:30am



*Each NSman must complete 10 sessions of IPT so as to fulfil IPPT requirements.
*Each session is limited to a maximum of 50 pax.




HOW TO REGISTER

 

Login to
NS Portal


Upon entering the portal, please ensure that your email address is updated under the ‘Update My Account’ tab found on the top right hand corner of the NS Portal. Your email will be used for the VFT registration thereafter.

 

Book your
VFT session


Book the VFT session on NS Portal, under IPT. Booking should be made at least 48 hours before the class date. Bookings should be made on weekdays instead of weekends to avoid NS Portal system maintenance.

 

Acknowledgement
Email


A first confirmation email will be sent to your email address, at least one day before the class.

 

Confirmation Email
with ZOOM Link


You will receive a second email containing the Zoom link. Click on the Zoom link to join the class!




ATTENDING THE VFT


Log in to the ZOOM session via the email confirmation link.


All NSmen participants to enter ZOOM Waiting Room and wait for admittance from the host.


Attendance will be taken, followed by a safety briefing.


Cameras must be switched ON at all times. All VFT sessions will be recorded.



CURRICULUM

Click on your desired programme to find out more.




CLASS SCHEDULE

Click here to view schedule

SlotTimeSession
Tuesday12:30pmCARDIO60
Tuesday6:30pmCORE60
Thursday12:30pmCARDIO60
Thursday6:30pmCORE60
Wednesday12:30pmPOWER60
Wednesday6:30pmPUMP60
Saturday9:00amPOWER60
Saturday10:30amPUMP60

CORE60 

Duration: 1 hour


Objective

• Improve core strength and endurance which is important for all IPPT stations

• Tone and improve the body mid-section

• Perform as many proper sit-ups as possible within a minute 

PUMP60 

Duration: 1 hour


Objective

• Improve upper body strength and endurance

• To be able to hold a plank (push up starting position) for a minute or more

• Perform as many proper push-ups as possible within a minute 

CARDIO60 

Duration: 1 hour


Objective

• Cardiovascular benefits and improves muscular strength & endurance

• Full body workout which increase metabolism rate and build explosive lower body power

• Improve your 2.4km run 

POWER60 

Duration: 1 hour


Objective

• A total body conditioning class where compound and isolation exercises are performed rhythmically and with equipment such as dumbbells or weighted objects for resistance. (Objects like weighted vest, bags, water bottles, resistance bands etc)

• Improve muscular strength and endurance