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A Complete Guide: Working Out Without a Gym Membership

Gym memberships can take a toll on your wallet - but who said you need a gym to get fit? In this article, Kelvin demonstrates 5 ways to get fit in the comfort of your own home!

Who needs a gym membership if you can do effective workout routines right within the comfort of your own home?

These exercises are not time consuming and can be performed during the commercial break between your TV shows. Perform these exercises as a circuit, doing each exercise for as many repetitions  as you can within 45 seconds before moving on to the next exercise. Do each exercise with proper form instead of rushing through them.

 

High Knees

  1. High Knees  (Targets: Hip flexors and lower body stabilisers to improve balance)
    • Standing with your arms at the side, bend your elbows so that the forearms are parallel to the floor.
    • Raise right knee to touch the right palm without moving your arm.
    • Repeat with the other side.
    • Make it harder -> Raise the knee to touch the opposite palm.Bend lift rotate
  2. Bend, Lift, Rotate (Targets: Quadriceps, hamstrings, hip rotators, core and forearms)
    • Standing to the back of the chair to your side, bend your hips and knesss slightly and rotate to your side so that both hands  can grasp the side of the chair between the backrest and the seat.
    • Lift up the chair and rotate to the other side to place it down. Keep the chair close to your body.
    • Once the legs touch the floor, repeat the action.
    • Make it harder -> Extend your arms during the rotation to keep the chair further away from your body. This will also bring the interior deltoids (Muscle at the front of the shoulders) into play.Chair pushup
  3. Chair Push Ups (Targets: Chest, Shoulders and Triceps)
    • Stand facing backrest of a chair, outstretch hands so that they firmly grip the top of the backrest with the elbows locked out.
    • Keep the tummy sucked into the spine, bend from the hip, and flex the elbows and knees to dip downwards so that your chest touches the top of the bracket.
    • Exhale and push away from the chair to start position, keeping the elbows tucked in close to the body.
    • Make it harder -> Assuming a starting position with palms and knees on the floor, elbows locked. Flex the elbows so that the forehead touches the mat. Exhale and push yourself away from the floor back to the starting position.Squats
  4. Squats (Targets: Quadriceps and Hamstrings)
    • Start from a seated position from a chair, ensuring both knees are bent at 90 degrees and both feet firmly planted on the floor.
    • Keeping the weight on the heels, exhale while standing to an upright position. Keep the spine neutral by not leaning forward excessively.
    • Sit back down slowly by pushing the hips back and maintaining a strong chest posture.
    • Make it harder -> Lightly grasp the top of the chair’s backrest and perform a squat, aiming to get the knees bent past 90 degrees. Focus on keeping the weight on the heels instead of on the toes.Plank
  5. Elbow Plank (Targets: Core)
    • Resting on your forearms and your toes, ensure that elbows are bent at 90 degrees to the floor. Keep the back of the head and spine aligned.
    • Tighten the abdominal (imagine sucking in your stomach towards your spine) , and squeeze the glutes together.
    • Hold this position for up to 45 seconds.
    • Make it harder -> From the starting position, slowly inch your body forward until the elbows are bent with an angle less than 90 degrees.

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