Clock in a workout amidst your busy schedule with this sample workout routine planned for you to stay lean by HAUS Athletics trainer Samson Lau
HAUS Athletics trainer Samson Lau presents a workout routine for the time pressed.
PHOTO: SPORTPLUS.SG
No time on hand to plan out an elaborate workout routine? Skip the hassle, here’s a workout menu curated for you to follow anytime, anywhere.
No matter how busy life can get, it is always important to dedicate time to caring for your health and staying fit. Get your weekly dose of endorphins with this workout designed specially by HAUS Athletics trainer Samson Lau for busy bees like you.
For this workout, you will need a pair of dumbbells and a barbell. If you have no access to the equipment, fret not, this workout includes adapted versions of the exercises that do not require the use of equipment.
This workout consists of 4 exercises that run for 30 seconds of active work with a small recovery of 10 seconds and are repeated over 3 sets.
Exercise 1: Barbell Squat & Heel Lift
Grab a barbell and position the barbell to the back of your shoulders. Keep your feet shoulder-width apart, stance slightly wider than your hips.
Samson Lau demonstrates the starting stance of a barbell squat. PHOTO: SPORTPLUS.SG
After getting into position, you can start the exercise. Get into a squat position, making sure that your back is straight. Activate your core muscles as you are going down for a squat.
Samson Lau performing a barbell squat. PHOTO: SPORTPLUS.SG
After going into a squat position, transition into a heel lift.
Samson demonstrating the heel lift after the barbell squat". PHOTO: SPORTPLUS.SG
Repeat the exercise for 30 seconds and rest for 10 seconds.
Squat & Heel Lift (Without equipment)
For those of you who have no access to a barbell, do the same exercise, but now with just your body weight. If not, you can also replace the barbell with any other weighted object.
Exercise 2: Barbell Deadlift
Bring the bar up in a strong set position and roll your shoulders backwards and downwards. Hinging your hip backwards, bring the barbell all the way down just below your knees before lifting your body back to the starting position.
Pro Tip: Make sure to activate your core, squeeze your glutes and straighten your back as you’re returning to the starting position.
Samson getting into position for a barbell deadlift. PHOTO: SPORTPLUS.SG
Single Leg Dip / Deadlift (Without Equipment)
For those without a barbell, try the Single Leg Dip.
With your arms straightened in front of you, lift one leg up backwards, hinging your hip backwards and keeping your supporting leg at a slight bend.
Samson demonstrating the "Single Leg Dip". PHOTO: SPORTPLUS.SG
With your hands, bend down enough to touch the tip of your toes and return to the initial position. After which, perform the exercise again for your alternating leg.
Pro Tip: Squeeze your glutes, keep your chest up, drive through your supporting leg.
Exercise 3: Double Pulse Squat with Dumbbells
Samson demonstrating a "Double Pulse Squat" with the use of dumbbells. PHOTO: SPORTPLUS.SG
If you have no access to dumbbells, you can always perform the same exercise with just your body weight . To increase the intensity, you can include a vertical jump into the exercise after double pulsing in squat position.
Exercise 4: Mountain Climbers
Samson demonstrating "Mountain Climbers". PHOTO: SPORTPLUS.SG
Bring your body into a plank position, shift your shoulders above your elbows and drive your knees alternately towards your chest.
Make sure to keep your core engaged and have your hips aligned parallel to the ground.
Pro Tip: If you’re struggling with the intensity of the exercise, you can always slow down and keep to a pace that you feel more comfortable with.
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.