Exercises to counter a lazy weekend

Singapore — So you’re exhausted and you’ve spent the entire weekend (or maybe more) vegging out, binge-watching Game of Thrones and eating high-calorie junk food. Well, you know sitting for too long makes you pile on the pounds, so here are some exercises that you can do (right now!) to counter the weekend’s sedentary activities. Note: Remember to warm up and cool down before and after these routines.

FOR THE VERY UNFIT

If the thought of using the elliptical machine at the gym makes you hyperventilate, these exercises for beginners might be a simpler way to ease things for you. Cris Chong, Fitness Manager at Fitness First MBFC and Fitness First One Raffles Quay, recommends doing three rounds of four exercises: The Russian twist, static lunges, elbow to hand in plank position, and jogging on the spot. Each exercise should take 30 seconds, with a 30-second rest period in between.

Innervate CrossFit director Lionel Choong also recommends five rounds of 10 burpees (squat thrusts) and 15 wall balls (goblet squat combined with a throw of a ball up to a target). Easy peasy.

FOR THE AVERAGE JOE

If you can do 2.4km without freaking out, you belong in this category. Chong suggests three rounds of plank with rotation, alternate forward lunges, forward crawl with elbow to hand, and push-up jacks. Each should take 35 seconds, with 25 seconds of rest in between.

As for Choong, he suggests three rounds of 200m runs followed by 25 wall balls.

FOR THE PRETTY FIT

You’ve probably done a half-marathon or two, and are unfazed by the thought of breaking a sweat. For the lot of you, Chong proposes a slightly more challenging workout: Three rounds of side plank with rotation, 3D lunges, inch worm with push ups and, finally, burpees. Each exercise should be

45 seconds long, with 15 seconds of rest in between.

Choong suggests Death By Burpees — adding another burpee each minute until you cannot do the required number of burpees in the given minute. So it’s one burpee for minute one, two burpees for minute two, three burpees for minute three, and so on. Sounds complicated? It is.

FOR THE SUPERHUMAN

Perhaps you’re an Ironman triathlete. Or maybe, fitness is your middle name. Chong’s routine for you should still make you work those muscles: Three rounds of side plank knee crunch, mountain climber, split lunges, and burpees with push ups and jumps. Each exercise should be one minute long, with 20 seconds of rest in between.

Choong suggests three rounds of 21 kettlebell swings, 12 pull-ups and a 400m run. Not for the faint-hearted — you’ve been warned.