Hey guys! I’m Pang Sheng Jun, a National Swimmer for Singapore. I’m sure that many of you know by now that most, if not all national training sessions have been stopped temporarily to combat COVID-19, so all of the athletes in Singapore, including me, are currently training from home now to maintain fitness during this Circuit Breaker period.

In partnership with 100PLUS Singapore, I’d like to share my 16-minute stay home workout with you to help boost your immunity during this season. Try incorporating this workout into your daily schedule during this work from home season, and be prepared to sweat! It will be a short but intensive stay home workout.

Things you’ll need:

1) A floor mat

2) A bit of space

Here’s a 16 minute session which I do:

Time Set 1 Set 2 Set 3 Set 4
30seconds Plank Push Up Position Side Plank Russian Twist
30seconds Plank Toe Taps Spiderman  Push Ups Plank Cross Elbow    to Knee
30seconds Mountain Climbers Glute Bridge Side Plank Cross Elbow    to Knee
30seconds Rest Rest Rest Rest
Repeat Sets 1 – 4

 

The format would be to do Set 1, Set 2, Set 3, Set 4, followed by repeating the whole set again. 1 set will take 1 minute and 30 seconds, with a 30-second rest.

Here are how the exercises are done in detail:

PLANK

PLANK TOE TAPS

MOUNTAIN CLIMBERS

PUSH UP – POSTURE & POSITION

SPIDERMAN PUSH UP

GLUTE BRIDGE

SIDE PLANK

Work out with me on Instagram Live @swimpsj every Mondays, Wednesdays and Fridays at 12pm. I will also be going live on 100PLUS Singapore’s Instagram page for a 30-minute live workout session on the 21 and 28 of April at 6.30pm!

The most important advice would be to follow your own pace! Everyone has a different starting point, so it’s important to focus on your own progress. Even though life may have come to a halt for many of us, we can learn how to slow down our pace in life a bit, and take this time to refresh our minds so that we’ll come back much fresher when this episode is over.

YOU MIGHT LIKE
100PLUS is proud to be working with the following partners: