The Power Of One

When community classes got disrupted by lockdown, the only way to go was solo. Stay fit with these strategies if you still need to WFH

- Syed Zulfadhli

CARDIO AND WEIGHT LOSS

Trainer: Elijah Ong

Gym: CruBox Singapore (@crubox.singapore)

Specialty: Cardio Boxing

Years of experience: 2

Cardiovascular exercise may not be everyone’s cup of tea, but trust CruBox trainer Elijah Ong when he tells you the benefits are aplenty. According to a 2019 study conducted by Frontiers of Cardiovascular Medicine, cardiovascular exercises have been proven to reduce the risk of cardiovascular disease-related mortality and protect against clogged arteries. “If you’re bored of running, try these. They’re actually fun and do a good job of keeping you strong,” he says.

Workout 1: Shadow boxing

What you need: Two full 150ml water bottles (to add weight for jabs and crosses) and a timer

Duration: 30 minutes

Frequency: Three to five days a week

1 Two minutes of squats. Grab bottles and follow with one minute of straight jab and cross. Repeat the set immediately. 30-second rest. Move on to the next step.

2 Two minutes of jump squats followed by one minute of high knee jumps. Repeat the set immediately. 30-second rest. Move on to the next step.

3 Two minutes of commando plank. Grab bottles and follow with one minute of straight jab and cross. Repeat this set immediately. 30-second rest. Move on to the next step.

4 Two minutes of plank jacks followed by one minute of blast off push ups. Repeat this set immediately. 30-second rest. Move on to final step.