Skip, jog or do jumping jacks for 15 minutes to warm up. Then do these moves. Repeat each move 15 times. Do this workout 3 to 5 times a week for best results.
What you’ll need
An exercise mat, two dumbbells (2kg to 3kg each), a stability ball and training shoes.
Watch Victoria Pang, our first ever Shape Fit Girl do a video demonstration of the moves below.
Step by step instructions!
1) Bent over reverse fly :Works upper back and arms
1a) Hold a 3kg dumbbell in each hand and bend knees slightly, feet hip-width apart. Keep the back straight, shoulders pulled back and neck in line with torso.
1b) Lift arms out to the sides and squeeze the shoulder blades, keeping elbows soft, then return to the starting position.
2) Push plank: Works arms, chest and core
2a) Get into plank position with shoulders and elbows aligned. Keep your core tight and engaged without dropping your hips.
2b) Transition into the push-up position, one hand at a time. Keep shoulders, elbows and wrists aligned, and return to starting position.
3) Tricep push-ups: Works arms
3a) Start with knees on the floor and arms extended. Keep your core tight and elbows pointing back.
3b) Lower body towards the floor, keeping elbows close to the body. Push back up to the starting position.
4) Side plank with twist: Works obliques and arms
4a) Get into a side plank position with one leg in front of the other. Keep back straight and torso in a straight line. Make sure arms, shoulders, elbows and wrists are aligned.
4b) Rotate torso towards the floor and slide top arm past your waist before returning to the starting position.
5) Ball bench-press: Works arms, chest and core
5a) Hold a 3kg dumbbell in each hand. Sit on the ball and slowly walk forward, leaning back into the ball until your upper back and neck are fully rested against the stability ball. Keep your hips lifted and feet hip-width apart. Position hands to the sides at chest level, keeping elbows bent at 90 degrees.
5b) Extend arms fully without locking them, then lower arms until elbows are at 90 degrees. This is 1 rep.
6) One arm row: Works arms and upper back
6a) Hold a 3kg dumbbell in right hand. Put left leg forward and straighten your right leg. Keep both feet facing front. Place your left hand on the ball, making sure your back and neck are in a straight line.
6b) Lift right arm 90 degrees to the back, with your elbows close to your body. Stop at your ribcage. Return to the starting position without dropping shoulders. Maintain alignment throughout. Switch sides and repeat.
7) Decline push-up: Works arms, chest and core
7a) Get into the push-up position with feet on a raised platform. Keep shoulders, elbows and wrists aligned.
7b) Bend elbows and lower body towards the floor. Push back up into the starting position without locking elbows.
8) Wall-assisted handstand: Works arms, back and core
Note: This is an advanced move and should only be done under the guidance of a trainer.
8a) Sit against the wall with your legs stretched out. Note where your feet are – this is the starting position for the handstand.
8b) Stand up and place hands at starting position. Hands should be shoulderwidth apart. Keep elbows soft. Slowly walk up the wall until your body is bent at 90 degrees, with your legs parallel to the floor and your feet flat against the wall. Hold for 15 seconds and carefully walk back to the starting position.
This story was first published on Shape.
Video: filmed and edited by Sophia Dao. Photos: Winston Chuang