Here’s a pyramid scheme workout we approve of. It doesn’t involve equipment or much space, and it will whip you into shape in 20 minutes flat
All fitness and wellness centres – along with other non-essential businesses – have officially rolled their shutters, and will reopen in May if all goes well. This may require a significant lifestyle change for most of us, but all we can do is suck it up, adapt and keep ourselves busy. In part two of our #StayHomeWithRobb workout series, we speak to Wendy Riddell, outdoor bootcamps coach of UFIT Health and Fitness.
Riddell has designed a pyramid workout that takes just 20 minutes to complete, which is equivalent to taking up just 1.5 per cent of your day. And apart from not requiring any equipment – using our body weight is effective enough – the workout doesn’t require much space to execute. In fact, all you need is enough space for a yoga mat.
UFIT offers a range of group classes, online coaching, physiotherapy and rehab, one-on-one sessions and even its own protein supplement created in-house. It also provides office training sessions, teaching employees how to stay fit, even while they’re at their desks.
Personal training sessions aren’t just limited to the confines of an air-conditioned room either. Its PT in the Park sessions will see you enjoying similar workouts outdoors, with your trainer bringing kettlebells, exercise bands and disinfectant sprays each session. But perhaps the highlight of this form of workout is getting you to make use of what’s available in your surroundings, a great idea especially if you often find yourself waking up in different cities ever so often.
Start from the top of the pyramid by doing 10 squats and make your way to the bottom with five burpees. Go back up the pyramid, starting with 30 lunges, and keep at it till you reach the original starting point of 10 squats.
There’s no time to rest here, though we’ll close one eye if you do. UFIT Singapore recommends that you keep going until the pyramid is complete, or till 20 minutes is up, whichever comes first. Need a challenge? Take this as an AMRAP workout (in other words, ‘as many reps as possible’) till the 20-minute buzzer sounds.
Stand with your feet shoulder width apart or slightly wider, with your feet slightly turned outwards. Push your hips back first then bend your knees till your hips are parallel to your knees or slightly lower.
Place your hands directly under shoulders on the ground, with your fingers facing forward. Lower your chest till it’s one fist away from the ground, while ensuring your quads are kept slightly off it. Ensure your back remains straight. Those who aren’t able to do a full push-up can also opt to start with their knees on the ground.
Stand with your feet shoulder-width apart. In one swift motion, squat and place your hands to the ground, while pushing your feet back. Lower your chest like you would in a push-up, but allow your quads to touch the ground. Hope your feet to the front and stand back up with your hands up in the air. Those who aren’t able to do a burpee can skip the lowering of the chest – stick to the high plank position and jump or step back.
Lie on your back, bend your knees outwards and have your feet touch each other so that your legs form a diamond shape. Sit up and touch the ground in front of your feet.
Start in a high plank position on the ground. Keep your feet apart, the wider the stance, the more stable you are. Tap your left shoulder with your right hand, then your right shoulder with your left hand. That’s one rep. Keep your core tight and don’t shift or move hips too much.
Start with both feet aligned with each other slightly apart. Bring your left leg forward and bend both knees to a 90-degree angle. Make sure the left knee is over the ankle, and do not push that knee over your toes. Come back to standing position and repeat on alternating legs.
21 Club Street