WorkoutGuide

Level 1

Repeat the exercise set for 3 times.

Chair Stand x 10 (0:21)

Place feet at shoulder width, with feet pointing forward or slightly outwards.
Align hip, knee, 2nd and 3rd toe, and raise your arms for a better balance.
Bring your chest up, look forward, then squat down by flexing your knee and hip together. Then allow the body to rest/ partly supported on a chair or bench.
Maintain an upright posture and engaged torso, Lastly, extend your knee and hip together back to the starting position.

Bench Press Up x 10 (0:42)

Place hands on the bench at a width slightly wider than the shoulder.
Maintain a pushup position with extended arms while keeping a neutral spine and straight body alignment.
Lower the body by bending elbows, reaching your chest towards hand level.
Then extend your arms back to the starting position. Pay attention to body and spine alignment throughout the exercise.

Suspended Hold x 10 seconds (1:12)

Grab pull-up bar slightly wider than shoulder width, while maintaining arms straightened to support the torso.
Hold the position for the set period of time.

Suspended Leg Raise (Stationary start) x 10 (1:33)

Grab pull-up bar slightly wider than shoulder width, while maintaining arms straightened to support the torso.
Raise knees to waist level, then lower knees back to the starting position.
Try to minimise the swinging of the body during the exercise.

Bench Plank x 30s (2:06)

Place hands and elbows on a bench at shoulder width, then align elbows directly below the shoulder and maintain elbows at 90 degrees.
Place feet together on the floor and maintain the body as a straight line.
Hold position stably for the set period of time.

Bench Mountain Climb x 10 sets (2:40)

Place hands and elbows on a bench at shoulder width, then align elbows directly below the shoulder and maintain elbows at 90 degrees.
Place your feet together on the floor and maintain the body as a straight line.
Bring one knee in while maintaining the other leg extended, the hip will hinge slightly but try to minimise pelvic tilting and dropping.
Bring in two legs alternately.

Assisted Split Squat x 5 per side (3:10)

Split feet about 1 meter forward and backward apart while maintaining shoulder width alignment.
With feet pointing forward, Align hip, knee, and 2nd and 3rd toe.
Squat down by bending both legs together, aligning the shin of the front leg approximately perpendicular to the floor, and the thigh of the rear leg with the torso. Hold handrail as support if needed.
Squat back up without the knee of the rear leg touching the floor, then repeat.

Dips (Stationary start) x 10 (3:35)

Stand with feet at shoulder width.
Hold handrails slightly wider than shoulder width, press against the handrail and lift up the body.
Point elbows slightly backward to maintain an upright posture.
Bent elbows to lower the body, and repeat.

Level 2

Repeat the exercise set for 3 times.

Squat x 10 (0:11)

Begin standing with shoulder width, pointing forward or slightly outwards. Align your hip, knee, and the 2nd and 3rd toe.
Squat down by flexing your knees and hips together. Keep your chest up and looking forward, you can raise your arms for better balance.
The center of mass should be placed at the midfoot, tightening up the core to maintain an upright posture.
Allow the torso to pass through your hip, then extend your knee and hip together back to the starting position.

Press Up x 10 (0:35)

Place hands on the floor at a position slightly wider than shoulder width.
Maintain a push up position with extended arms. Keep a neutral spine, and align with the body.
Lower the body by bending elbows, reaching your chest towards hand level. Then extend your arms back to the starting position.

Chin Up (Stationary start) x 10 (1:00)

Grab the pull up bar slightly wider than shoulder width, with both arms straightened and lifting your body off the ground.
Pull your body upward as high as possible, preferably touching the bar with the upper chest.
Then lower your body in a controlled manner until touching the floor.

Suspended Straight Leg Raise (Stationary start) x 10 (1:26)

Grab pull-up bar slightly wider than shoulder width, while maintaining arms straightened to support the torso.
Raise knees to waist level, then lower knees back to the starting position.
Try to minimise the swinging of the body during the exercise.

Plank Hip Hinge x 10 (2:03)

Place hands on the floor at shoulder width with arms straightened.
Place feet on the bench, and shoulders should be vertically above hands.
Press against the floor with arms and hinge hip up, while maintaining neutral spine and chest up.
Return to plank position and repeat.

Alternate Reverse Crunch x 10 (2:44)

Sit on the bench with arms supporting your body.
Sit back slightly and raise your leg towards bench level.
Tighten up the core and bring one leg up, lift up both legs alternatively and repeat.

Assisted Alt Forward Lunge x 10 per side (3:00)

Sit on the bench with arms supporting your body.
Sit back slightly and raise your leg towards bench level.
Tighten up the core and bring one leg up, lift up both legs alternatively and repeat.

Bench Dips x 10 (3:58)

Sit on the bench, place your hands aside and press against the bench to support the body.
Straightening your leg and raising your hip off of the bench.
Press against the bench until elbows are extended, while maintaining leg straightened and chest up.
Bent the arms to lower the body, and repeat.

Level 3

Repeat the exercise set for 3 times.

Bulgarian Squat x 10 (0:22)

Place your back leg on a bench or a raised platform. Step the front leg forward until reaching the desirable split position.
With your feet pointing forward, align your knee, your 2nd and 3rd toe.
Squat down by bending your front leg and keeping the balance of your body. Aligning the shin of your front leg approximately perpendicular to the floor, and keep the knee of the back leg off the floor.
Then extend the front leg to stand up, and repeat.

Declined Press Up x 10 (1:19)

Place hands on the floor slightly wider than shoulder width.
Maintain a push up position with extended arms, then set feet onto a bench or raised platform.
Maintain a neutral spine and straight body alignment, then lower the chest to hand level by bending elbows.
Then extend your arms back to the starting position, and repeat.

Chin Up x 10 (1:40)

Grab the pull up bar slightly wider than shoulder width, with both arms straightened to hang your body.
Pull your body upward as high as possible, preferably touching the bar with the upper chest.
Then lower your body in a controlled pace to the original hanging position.

Suspended Side Crunch x 10 (2:06)

Grab the bar slightly wider than shoulder width, then suspend body stably.
Turn your torso to the left and bring your knees to waist level
Lower the knee to return to the starting position, do both sides alternatively. Minimize the swinging of your body during the exercise.

Declined Spider Push Up x 10 (3:03)

Place hands on the floor at shoulder width with arms straightened
Then place your feet on the bench and align your shoulders above your hands.
Begin the push up and bring one knee towards the elbow as the body lowering towards the floor. While maintaining a neutral spine and minimizing torso and pelvic tilt during the exercise.
Return to plank position and repeat on the other side.

Double Crunch x 10 (3:34)

Sit on a bench, then sit back slightly without arm support and bring legs slightly higher than bench level.
Bring the upper and lower body together while maintaining balance and control over the center of mass.
Return to the starting position, and repeat.

Assisted Pistol Squat x 10 (4:05)

Holding the handrail as support, bring one leg up without bending the knee.
Squat down without the raised leg touching the floor. While maintaining the center of mass at midfoot. Align knee, 2nd, and 3rd toes at all times while maintaining a neutral spine and upright posture.
Squat back up to the starting position and repeat.

Dips x 10 (4:41)

Hold handrails slightly wider than shoulder width. Then press against the handrail and bring the body up until elbows are fully extended, and body is stably suspended.
Lift the knee backward if needed (depends on body height). Bend elbows to bring your body downwards while pointing elbows slightly backward and maintain chest up.
Extend elbows and return to the starting position, and repeat.