SAFRA’s first ever Fitness Race is well under way, an amalgamation of obstacles, circuits and stations that stretch the limits of your athletic strength and endurance. Happening right at the forefront of SAFRA’s newest clubhouse at Choa Chu Kang, the second part of the race will take place this weekend on 10 and 11 June 2023.
We speak to George Tng, a Personal Trainer at SAFRA’s EnergyOne Gym, who shares some valuable fitness tips, as well as a series of exercise routines that will elevate your training with that extra oomph!
It’s the journey that counts
“There is no short cut to success” said George as he ponders over his seven years in the fitness space. Even as he readied himself for the video shoot, he was always keeping himself active. From the impromptu Taiji routines to consistent stretches in between shoots, it is clear that fitness to him isn’t a job, but a lifestyle.
While the Fitness Race is in essence, a competition, George believes that it is even more important that one simply strive to “be better than he/she was yesterday.” Instead of mulling over what you can’t do, focus on what you can do in the present moment.
It isn’t always about the number of reps
George stressed that technique and posture are even more crucial that your exercise reps; that it may prove to be counterintuitive and potentially dangerous if you do not get your techniques and breathing postures right. While it is understandable how one may be overly eager to attain his or her athletic pursuits, it is imperative that you remind yourself that fitness is “constant work”.
Additionally, you should always take your time to warm up before any intensive exercise. Always be safe than sorry!
Here’s a look at the three exercises George recommends to prepare for the Fitness Race, and are also great for your daily workouts:
Workout 1: Battle Rope – Pull and Battle
Equipment Needed: Battle Rope
This highly intensive exercise is great if you are looking to reinforce your endurance with strength. It stretches the limits of your arm, back, core and leg muscles, expanding on your muscular endurance through precise conditioning.
- While standing straight, hold the battle rope firmly with both hands and bring it to the front of your chest
- As you hold onto the battle rope, extend your arms to perform a squat
- Descend into a downwards motion as you move your upper hand to below your lower hand. For every shift of the upper hand, perform a latissimus pull (a pull down motion targeting your back muscles)
- Continue this motion until your hips are close to the ground
- After which, move upwards, performing a latissimus pull for every ascending shift
- Repeat this upward and downward sequence for 1 minute
- Perform 5 to 10 sets, for 1 minute per set and resting 1 minute in between
Workout 2: Mini Bar – Clean and Press combined with Mountain Climbers
Equipment Needed: Barbell
This versatile setup melds the reinforced coordination of Clean and Press with the fast-paced cardio workout you’ll get from Mountain Climbers. This ensures that your burst of strength is much more impactful, more contained, and more resilient.
- Hold the barbell in front of your hips as you stand upright
- Perform 3 sets of Clean and Press
- After which, lower the barbell to the ground
- Secure the bar firmly onto the ground as you maintain a push-up position
- Perform Mountain Climbers for 10 seconds
- Return to your starting position and repeat all steps for 3 sets
- Perform 5 to 10 sets, for 1 minute per set and resting 1 minute in between
Workout 3: Fitness Ladder – Jumping Side Steps
Equipment Needed: Fitness Ladder
A more intense variant of hopscotch, this routine is incredibly beneficial for your agility and balance. Its fast-paced side-to-side motion improves the stability of your core muscles.
- Place the ladder on the floor and stand beside it
- Do a rapid sidewalk from the left to the right side of the ladder with a high knee
- When you reach the end of the ladder, turn around and repeat the course
- Perform 5 to 10 sets, for 1 minute per set and resting 1 minute in between
For more information on the SAFRA Fitness Race, visit safra.sg/whats-on/safra-fitness-race
Join many others at EnergyOne gyms as you prepare for the trials that await you in SAFRA’s Fitness Race! Till 30 June 2023, SAFRA members enjoy 30% off new membership sign-ups at EnergyOne gyms at $51.70 per month while spouses are entitled to a discounted rate of $36.45 per month. For more info, go to safra.sg/energyone-gym/promotions
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