In the first of our Fitness 101 for beginners tutorial series, Common Ground fitness trainer and calisthenics enthusiast Kenneth Seow gives a low down on some quick HIIT Abs and Cardio workouts for beginners to try. The workout consists of seven different exercises:
1. Plank Walk / Tricep Extensions
Start by getting into the plank position and push your body up one hand at a time to the push up position before lowering yourself one hand at a time back to the plank position. Keep your core tight and try not to move your hips around too much when doing this exercise. An alternate way of doing this exercise is to push your body up with both hands simultaneously by lifting your forearms off the ground.
2. Push Ups / Pike Push Ups
Keeping your hands shoulder width apart, bring your chest as low as you can to the ground before pushing up. If you are looking for a challenge, you can attempt the pike push ups where you bring your legs as close to your body as you can in the push up position and go down for a push up.
3. Table Top to Mountain Climbers
Starting from a mountain climbers position with your knees bent, roll over to the table top position before rolling back to the mountain climbers position and doing four counts of mountain climbers. Repeat this exercise by going back the direction you started from.
4. Back and Forth Lunge
Start by taking a step forward and doing a forward lunge and then pushing the same leg to the back to do a back lunge.
Fitness trainer Kenneth Seow demonstrating a pistol squat. Photo: SportSG
5. Pistol Squat
Standing on one leg and bringing your other leg in front of you at a 45 degree angle, slowly bend the knee of your standing leg and go as low as you can before pushing all the way up. Remember to lean your torso forwards to keep yourself balanced.
6. Knee Tucks (With Parallettes)
Lift your body off the ground using the parallettes and engage your core. Tuck your knees upwards towards your chest. This exercise will work your shoulders and your core muscles.
Fitness trainer Kenneth Seow showing host Barbara Latimer a knee tuck demonstration. Photo: SportSG
7. L-Sit (With Parallettes)
Similar to the Knee Tucks, lift your body off the ground using the parallettes. Keep your legs straight as you bring it upwards, forming an L shape with your body.
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