Now that most people are back at work, time and traffic jams have become an issue again.
And that means less time for workouts.
My neighbourhood parks are seeing fewer joggers and walkers, while restaurants are brimming with diners – how quickly we humans shift our wellness priorities!
Even the gyms are seeing smaller numbers, but this could be because people are still cautious of exercising in enclosed, air-conditioned areas.
To tackle the lack of time and fear of exercising with others, here’s an exercise sequence you can try that will work most of your major muscle groups.
You don’t need any equipment (you can also do this barefoot), only a space that is big enough to accommodate your body length-wise and height-wise.
Where possible, I’ve given modifications to cater for all fitness levels.
Speed is not as important as form, so start slow.
Perhaps you’ll only be able to do the sequence once – that’s perfectly fine.
Eventually, you should be able to do more and start seeing results.
Good luck!
Revathi Murugappan is a certified fitness trainer who tries to battle gravity and continues to dance to express herself artistically and nourish her soul. For more information, email starhealth@thestar.com.my. The information contained in this column is for general educational purposes only. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.
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Whole-body workout
Step 1: Stand with your feet shoulder-width apart. — Posed by Avvinesh Murugappan; Photos by REVATHI MURUGAPPAN/The Star
Step 1: Stand with your feet shoulder-width apart. — Posed by Avvinesh Murugappan; Photos by REVATHI MURUGAPPAN/The Star
Step 2: Bend your knees and walk your hands out until you come to a high plank position.
Step 2: Bend your knees and walk your hands out until you come to a high plank position.
Step 3: In this high plank or push-up position, your body should form a straight line from the top of the head to the heels. The heels should be right above the toes, shoulders over the wrists and the core engaged at all times.
Step 3: In this high plank or push-up position, your body should form a straight line from the top of the head to the heels. The heels should be right above the toes, shoulders over the wrists and the core engaged at all times.
Step 4: Lift your right leg off the floor. If this proves too difficult, modify the move and place your left knee on the floor as shown in the next photo.
Step 4: Lift your right leg off the floor. If this proves too difficult, modify the move and place your left knee on the floor as shown in the next photo.
Modified step 4
Modified step 4
Step 5: Bring your right knee to touch your right elbow (you can keep both elbows slightly bent), while trying to maintain the straight body line. It’s okay if you cannot touch your elbow, just get as close as you can. Alternatively, you can rest your left leg on the ground while doing this move, as shown in the next photo.
Step 5: Bring your right knee to touch your right elbow (you can keep both elbows slightly bent), while trying to maintain the straight body line. It’s okay if you cannot touch your elbow, just get as close as you can. Alternatively, you can rest your left leg on the ground while doing this move, as shown in the next photo.
Modified step 5
Modified step 5
Step 6: Return to the high plank or push-up position (as in step 3). Repeat on the other side. If you’re a fitter individual, add one or two full push-ups first as shown.
Step 6: Return to the high plank or push-up position (as in step 3). Repeat on the other side. If you’re a fitter individual, add one or two full push-ups here as shown.
Step 7: Bend your knees, walk your hands back to your feet (Step 2) and get into a squat position as shown here; hold for two counts. Return to the standing position in step 1.
Step 7: Bend your knees, walk your hands back to your feet (Step 2) and get into a squat position as in this picture; hold for two counts. Return to the standing position in step 1.
Option: If and when you’re up for a second set, instead of bringing the elbow/knee on the same side to meet, switch and bring the left knee to the right elbow before repeating on the other side.
Option: If and when you’re up for a second set, instead of bringing the elbow/knee on the same side to meet, switch and bring the left knee to the right elbow before repeating on the other side.
