Outdoor Workout Ideas At Your Neighbourhood Fitness Corner feat. Jia En

10 simple body weight exercises you can do at the Haig Road Fitness Corner

PHOTO: CHERYL TAY


Did you know? Getting a good workout does not always mean hitting the gym. There are many convenient playgrounds and fitness corners right at your doorstep that could be used for your next workout!


In part two of our series with Pilates, Barre and Indoor Cycling instructor Jia En, we explore the neighbourhood fitness corner at Haig Road.


Here Jia En shares with host Cheryl Tay ten more exercises that can be done easily using the environment of the Haig Road fitness corner.

1. Inclined Pull-ups


Keep your torso in a straight line, anchor your heels on the ground. Bring your chest to the bar.


Regression: Switch to an underhand grip

PHOTO: CHERYL TAY


2. Bridge Leg Raises


Keep your shoulders away from the ears, and swing your legs up so your body forms an "L" shape. Keep your core tight and avoid swinging too much.


Regression: Bring your knees to your chest instead.

PHOTO: CHERYL TAY


3. Side Hop Burpees


Keep a nice straight back and hop in and out, with a jump at the top. Tuck in your knees when you jump as you hop to the other side.


Regression: Step over the beams instead of hopping

PHOTO: CHERYL TAY


4. Mountain Climbers + Jump Tap


Keep your shoulders over your wrist, and bring your knees to your chest. After 4 repetitions, jump up to tap the bar


Regression: Bring your knees to your elbow, and tip toe and reach for the sky instead of jumping

PHOTO: CHERYL TAY


5. Ladder Crunches


Relax your shoulders, bring your legs up to table top. Squeeze the abs, straighten and bend your legs as you alternate between different rungs. And remember to keep a nice, straight back


Progression: Lift your hands off the ground


Regression: Keep your hands on the floor, and use the lowest rung

PHOTO: CHERYL TAY


6. Sit Ups


Place your hands behind the head, squeeze the abs maintaining good core control to come to a seated position.


Progression: Add a twist with each sit up


PHOTO: CHERYL TAY


7. Hanging Ab Crunches


Hang from the bars with your shoulders relaxed, squeeze the abs to avoid swinging and bring both your knees to the chest.

PHOTO: CHERYL TAY


8. High Knees + Step Up


Bring your knees close to your chest in alternating fashion for four times, then step onto the platform with one foot and bring the other knee to your chest when you are at the top.


Step down and repeat the exercise, now with the other leg.


Regression: March on the spot then step up

PHOTO: CHERYL TAY


9. Double Burpee + Double Tap


From a plank position, jump and bring your knees in twice. Remember to keep your shoulders above the wrist, and tap the platform in front of you with each hand, one at a time


Keep your core stable by squeezing the abs.


Regression: Step in and out instead of jumping

PHOTO: CHERYL TAY


10. Push-ups + Chest Taps


Keep a nice straight back and drop the chest towards the balance beam. Push up into an inclined plank and tap the chest


Regression: Keep your knees on the floor

PHOTO: CHERYL TAY


Now that you know what the 10 exercises are, try doing these for 3 rounds with: 30 seconds of work, and 15 seconds of rest in between.


Alternatively you can do 10 repetitions per exercise for those three rounds, with a minute's rest between each round.


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