5 Easy Variants of Strengthening Exercises

Strengthen different muscles groups and boost your metabolism by taking part in five easy variants of strengthening exercises with HAUS Athletics trainer Jo-Yee Tan

HAUS Athletics trainer Jo-Yee Tan presents 5 variants of strength training.

PHOTO: SPORTPLUS.SG


So you've gone to the gym and lifted weights, but not quite getting the results you want where building up the right muscle groups is concerned.

Or perhaps you've heard of the many benefits of strength training - from burning calories more efficiently, to improving heart health, decreasing abdominal fat, and making you stronger overall. But you're just not quite sure how to continue with that at home.


Try out these easy strength workouts curated by HAUS Athletics fitness studio instructor, Jo-Yee Tan, that is designed for beginners and not forgetting keep-fit-fanatics to work out at home and effectively!


Why is strength training important?


We all have the idea of strength training means being bulkier and having bigger muscles, well, that is not always the case.


There are actually more benefits than you think, strength training protects bone health and muscle mass to make you stronger, decreases abdominal fats, appears leaner, and improves heart health!

SportPlus SG recently paid a visit to HAUS Athletics, a Singapore-based high-intensity interval training (HIIT) gym studio to try out these few easy curated exercises for beginners.


1. Body-weight Push-ups


First exercise of this group of five strength training exercises is Body-weight push-ups!

Jo-Yee demonstrating the Bodyweight Push-Ups. PHOTO: SPORTPLUS.SG


If you think you've already got push-ups all figured out, why not try a tougher way to do your Push-Ups?


Not requiring any equipment, this power workout will keep you in shape and make you leaner in no time!


This can also be added or used in your home, gym, hotel work trip, or on holiday workout routine as well.


1. Place your arms slightly wider than your normal push-up position

*Optional - Knees on the floor


2. Bring your chest down, bend your elbows to 90 degrees and push through your palms, and power back up to your resting position

Jo-Yee demonstrating the Bodyweight Push-UPs. PHOTO: SPORTPLUS.SG


2. Triple Climbers


Next up is a core strengthening exercise that is guaranteed to make you feel the burn on your abs!


Termed as “Triple Climbers”, this exercise can be added to your workout routine to develop your core muscles, and take you well on the way to having those much wanted six-pack abs!

Jo-Yee demonstrating the "Triple Climbers". PHOTO: SPORTPLUS.SG


In this workout, you're going to get into a high plank position and activate your core.


Pro Tip: Look two metres ahead, not up or down, and you don't want to break that spine!


Drive your knees up to the chest one leg at a time and count “1, 2, PAUSE”. Remember to keep your hips down, breathe and crunch those obliques!


3. Squats with Barbell

Jo-Yee demonstrating the Squats with a barbell. PHOTO: SPORTPLUS.SG


Do not worry if you have no barbell at home, you can do this workout even if you don't have one.


Squats are a good way of helping you with your weight loss journey alongside building muscles!


It lowers the chances of injuring your ankles and knees and it also strengthens your bones, tendons, and ligaments around the leg muscles each time you exercise!

  • Rag the bar up (Ensure that your feet are outside of your shoulders)

  • Grip firmly onto the bar (Keep your elbows back and squeeze you back!)

  • Bend down, ensure that your bum is 90 degrees (Squeeze your glutes together)

*Remember as you are going down, inhale. Coming up, exhale


4. Wide Row exercise with Barbell

Jo-Yee demonstrating the Wide Rows with a barbell. PHOTO: SPORTPLUS.SG

Wide rows are perfect for strengthening the upper torso and posture. While doing this workout, the back, shoulders, biceps, and core are being activated which strengthens them as you are doing it!


Grip onto the corners of the bar, feet underneath your hips.

Jo-Yee demonstrating the Wide Rows with a barbell. PHOTO: SPORTPLUS.SG


Pro Tip: Don't curve your shoulder blades down! Keep your back flat and roll your shoulders flat.

Jo-Yee demonstrating the Wide Rows with a barbell. PHOTO: SPORTPLUS.SG

  • Hinge your knees at a 45-degree angle, and make sure to keep your back straight roll it up, and pin your shoulders back

  • Bring the bar from your knees to your bellybutton and squeeze your back


5. Deadlifts with Barbell


Deadlifts are great for increasing core strength, core stability as well as overall posture. This workout activates muscles in the upper torso which trains muscles in the arms, lower back, and core.

Pro Tip: Keep your feet underneath your hips; keep the bar close; roll those shoulders back and squeeze your ribcage in

  • Weight on Heels, bar close to the shin, drive through heels.

Jo-Yee demonstrating deadlifts with a barbell. PHOTO: SPORTPLUS.SG


  • Activating your core, tightening your hamstrings, and powering back up using your hips!

Jo-Yee demonstrating deadlifts with a barbell. PHOTO: SPORTPLUS.SG


To find out more about HIIT or to pick up HIIT classes, visit HAUS Athletics at OUE Downtown Gallery Studio, #02-03, 6A Shenton Way, OUE Downtown Gallery, Singapore 068815, or Cross Street Exchange Studio, #B1-121, 18 Cross Street, Cross Street Exchange, Singapore 048423.


​​More details are available about the gym at their official website here.


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