Squat to Overhead Press (Works quadriceps, hamstrings, butt, abs and shoulders)

• Stand with feet shoulder-width apart, elbows bent, hold a 5-pound weight in each hand at shoulder height, palms forward. Lower into a squat (don’t let knees go past toes); hold for a moment.
• Push through heels to stand up, pressing weights overhead. Return to starting position.
• Do 3 sets of 15 reps.

Dolphin Plank (Works back, abs and shoulders)

• Lie facedown with toes tucked. Keeping forearms on floor, pull bellybutton in toward spine, and raise hips to come into low plank position.
• Inhale while lifting hips further so body forms an inverted V; pause, slowly return to starting position.
• Do 3 sets of 15 reps.

Skipping Rope  (Works leg muscles and abdominal muscles)

• Jump 1 to 2 inches off floor, giving rope just enough space to slip under feet — only the balls of feet should touch the floor.
• Keep elbows close to sides as you turn the rope. The movement comes from the wrists and forearms, not the shoulders
• If you tire out before you finish the workout, drop the rope, but keep arms and legs going. Work up to using the rope full-time.
• To find a rope that fits, place one foot in the center of the rope and lift the handles — they shouldn’t go past your armpits.
• Begin with 20-second sets.
• As you build up endurance and coordination, progressively increase the time you spend in jumping sets.

Looking to build up your strength and endurance instead? Check out our article: Improve Your Stamina: 3 Exercises to Increase Your Strength and Endurance

If you need professional advice on how to develop good exercise regime, call us at +65 6679 7867 or email us at customercare@tmcg.com.sg and our friendly medical concierge will be on hand to assist you.