Updated: Dec 22, 2021
Despite the ongoing Covid 19 situation, exercise remains an important aspect of our health that we should not neglect. Even with the closure of public and personal training gyms around Singapore, there are many different ways to get in a well rounded workout ! Furthermore, exercising in the outdoors is still permitted and you get to not only workout but also admire the beautiful scenery ! Let our personal trainers show to you some gym exercises that can be improvised to be done in the outdoors for an effective workout !
1. Kettlebell Swings
Targeted Muscles: Hips, Glutes, Hamstrings
The kettlebell swings is a great exercise to work on your lower body strength and power. It is a simple exercise that only requires just a kettlebell to perform. Due to the nature of the exercise, the outdoors is a great place to perform the kettlebell swings due to the abundance of space. In general, when performing most strength exercises, you do not want to rely on momentum, with the exception of this exercise. The key part about the kettlebell swing is to not lift the weight with your arms, but rather hinging your hips backwards and thrusting it forward to generate the power to swing the kettlebell forward. Also, do ensure that you keep your core tight and engaged when performing this exercise to not cause any injury. You can also challenge yourself by performing the kettlebell swings by alternating each swing one hand at a time.
2. ViPR Clean and Press
Targeted Muscles: Shoulders, Triceps, hamstrings, quadriceps, glutes, hips
The ViPR clean and press is a compound exercise that improves our overall strength and power. Compound exercises like this targets multiple joints and muscles simultaneously and therefore increasing calories used by your body. If you do not have a ViPR, you can simply replace it with a backpack filled with books or water bottles to add extra resistance. This exercise is a combination of 2 exercises, which involves a clean (bringing up the weight from the ground) followed by a press (pushing up the weight overhead). It is crucial to brace your core tightly when performing this exercise as it might cause a lower back injury.
3. Bicep Curls to Shoulder Press
Targeted Muscles: Biceps, Triceps, Shoulders
This exercise is an excellent way to work your arms and shoulder muscles and strength. You can also simply replace the dumbbells with 2 1.5 litre water bottles or even a small bag filled with books. However, be sure to check that both sides weigh the same to prevent any imbalances during training. This exercise is done by performing a bicep curl to bring the weight up to your shoulder level before twisting your palms such that it faces forward. Lastly, perform a shoulder press to lift the weights up before slowly lifting it back down in a controlled manner.
4. Resistance Band Rows
Targeted Muscles: Back, Biceps, Forearms
The resistance band rows is an improvised variation of the cable rows that can be performed conveniently at many outdoor location. All you need is just a resistance band and a fixed immobile point. Simply loop the resistance brand around a point and you’re good to go ! By changing the positioning of your arm to either row close towards your body or out almost 90 degrees away from your body, you can even target different parts of your back muscles !
5. Lunges with medicine ball twists
Targeted Muscles: Quadriceps, Hamstrings, Glutes, Obliques
The lunges with medicine ball twists is a great exercise to work on your balance, coordination and lower body strength as well ! Simply perform a forward lunge and twist your body towards the leg in which you perform the lunge on. The medicine ball can also be replaced by using a backpack that is filled with books. Also, as this exercise would require you to perform a walking lunge, the outdoors gives you ample of space to do so as well.
So do not let gym closure be an obstacle towards achieving your fitness goals and be sure to give these gym exercises a try in the outdoors. For more exercise and training tips on how to achieve your personal fitness goals, look no further! Train with our Celebrity Fitness Trainers at our private Outdoor Rooftop Terrace Training Zone on Level 4 of our FITLUC Flagship Gym and #GetThatFITLook. It is fully equipped with equipment ranging from Squat Stands, Deadlift Platform, Dumbbells, Kettlebells, Pull Up Bar and more, hence training will be kept fun and effective you can be assured. Our dedicated trainers are more than happy to help you customize a training program and provide you with the right advice to help you achieve your fitness goals ! So what are you waiting for? Drop us a WhatsApp message at +65 8812 0110 or book an outdoor personal training trial with one of our dedicated trainers to explore if personal training is the best choice for you!
Just a heads-up, it will probably be one of the best decisions you’ve ever made.
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