How many times have you put off your workout because you're strapped for time? Now, you can't use that excuse any longer.
Tommy Yau (top picture), national fitness manager at fitness chain Fitness First, recommends a total body workout which he calls 'movement-based flexibility (MBF) exercise'.
It involves exercises that engage at least two parts of the body - for example, the legs and the chest - at a tempo that adds cardiovascular burn too.
In fact, all Yau, who is 34, wants is 10 minutes of your undivided attention and he'll get you a body that is stronger.
But there's a catch: He expects you to arrive for the workout having done a 10-minute warm-up involving some stretching and light cardio (brisk walking, slow jogging or light cycling).
But once you get to the MBF exercises, which can be as simple as lunges and bending over at the waist, you should do them in 30- or 45-second bursts, with a 30-second rest in between. He uses a medicine ball, which is volley ball-sized and covered with leather. The balls come in varying weights and are used to add resistance to certain exercises.
After that routine, he recommends a five- to 10-minute cool-down with gentle stretches.
Yau, who is currently training for his third Ironman event, says he uses this form of training himself. Of course, he also does a whole lot of running, swimming and biking, but that's because the Ironman event comprises a 3.8km swim, 180km of cycling and a 42km run.
Medicine balls are available at F1 Recreation (tel: 6846-7666) in sets of five (1 to 5kg or 6 to 10kg).
SIDE LUNGE WITH CHEST PRESS
What it works: Legs, buttocks, groin, chest, triceps, abdominals and obliques
How to do it: This exercise is great for those who are into sports that involve sideways movements like tennis and basketball.
Stand with legs wide apart, a medicine ball held at chest level. Step to your right with your right leg, bending the knee till the thigh is parallel to the floor, as you push the ball out till the arms are straight. Return to start position and repeat. Do the same on the other side.
TWISTING SQUAT
What it works: Legs (quadriceps and hamstrings), buttocks, shoulders, abdominals (with special emphasis on the obliques)
How to do it: This exercise is great for those who play sports like rugby, basketball, golf, tennis and other racket games as it strengthens the muscles that help with the torso twist.
Stand with a medicine ball (you can use anything that is heavy enough to manage 30 seconds of this exercise) and twist to your left and lift the ball as high as you can. Then bend your knees and take the ball down near your right ankle. Return to start position and repeat. Do the same on the other side.
LUNGES WITH BEND OVER
What it works: Legs (quadriceps, hamstrings), buttocks, shoulders, abdominals, lower back
How to do it: This exercise is great for those who are into bowling, cycling, dragon boating and running.
Stand with a medicine ball held out at chest level and step forward with your left leg, bending the knee till your thigh is parallel to the floor. Then bend from the waist and lower the ball to your left foot. Return to start position and repeat. Do the same on the other side.
This article was first published in Urban, The Straits Times on Apr 3, 2008.
