Function & Form

Circuit training at SAFRA Punggol’s EnergyOne gym could be a great way to achieve sports conditioning or keep fit.

By Yong Shu Chiang        29 June 2018

When it comes to keeping fit, gym users can look forward to using a wide variety of modern equipment at EnergyOne gyms at SAFRA clubs. At SAFRA Punggol, the spacious, functional exercise zone at the back of the gym is ideal for those looking to improve their conditioning for sports, or to have high-intensity circuit training that will efficiently help them lose weight or maintain their fitness levels. At SAFRA clubs across the island, from Yishun, Tampines and Mount Faber to Toa Payoh, Jurong and Punggol, you will find EnergyOne gyms equipped with state-of-the-art resistance training equipment and cardio machines. They also offer personal training services by trainers who specialise in areas such as weight management, injury rehabilitation, sports specific training, nutrition, martial arts and flexibility.

According to EnergyOne trainer Jason Chua, doing these demanding yet rewarding exercises in a circuit style – comprising, say, three rounds of five exercises – at a frequency of at least twice a week would be sufficient to meet your fitness goals. These exercises, while intense, are also highly efficient for those short on time – they can be done quickly and fit into any busy schedule. Jason recommends the following workouts for use at the functional exercise zones of various EnergyOne gyms, with more workouts available in the NSman tablet edition!

Circuit Training Step By Step


Start in ready position, left foot forward, knees slightly bent. Look forward, not down. Perform 20 straight punches, alternating hands to the punching bag. Hold the bag with both hands, drive one knee up to the bag, then return to start position and repeat with other leg. Complete exercise in 45 seconds.

Medicine Ball Push-Ups

Get into the push-up position, with feet on platform and hands on medicine balls. Keep body straight and parallel to the ground. Lower body into decline position, keeping core braced and body in a straight line. Do 2 or 3 sets of 15 repetitions. Ladies can consider keeping feet on the ground.

Kettlebell Push Press

Hold kettlebell handle with overhand grip. In a fluid, clean motion, bring it up to your shoulder level. Stay balanced, lower yourself into a squat and keep your torso upright. Drive through your heels, extend your arm and press the kettlebell straight up. Return it to the ground in a controlled manner. Do 2 or 3 sets of 15 reps.

Trx Bicep Curls

Hold the TRX straps and lean body at 30-degree angle to the ground. Keep core braced and body in a straight line. Bring hands towards the face while engaging biceps. Do 2 or 3 sets of 15 reps.