Step Up On Bench
Put one foot up on the bench without using the hind leg to push yourself up. Lift yourself up using the strength from the front leg. While lowering, think of balancing yourself on the bench and getting down slowly 2-3 seconds, do 3-5 sets of 10-15 reps.
For Muscular Endurance And Harder Workout, You May Go Up And Down Faster And Do Up To 30 Repetitions Or Even Higher.
Jumping up on bench
Feet on ground firmly, lower yourself down to a squat position and jump up. Step down slowly and repeat. Repeat about 10 reps or more if you can. Let your hand follow naturally.
TIP OF THE MONTH
Trail running has less impact on the joints compared to tarmac due to the softer soils. It also works in stabilizing your muscles to adapt to the changes of uneven surface. Trail running can be a good alternative for cross training, from running on the roads.
Hamstrings Bridge On Bench
Lying down with feet up on the bench, knee at 90 degrees, press your heels down and raise your hips up while contracting the glutes, hamstrings and abs. Repeat 10-15 reps with 3-5 sets.
Abdominal Crunches
Sitting on the edge of the bench, feet tucked in, straighten your feet out and balance yourself on the butt and then tuck back in. You may use your arms to help by holding on the side of the bench initially. Repeat up to 20 reps of 3-4 sets.
Kannan
Founder of Mission Fit
Kannan Murugasan is a Personal Fitness Trainer with 16 years of experience and has accomplished 10 Ironman and 2 Ultraman Canada.
