top of page

Instructions

  1. Grip an overhead bar with an overhand grip close with your fingers

  2. Thumb over bar or thumb under bar (personal preference)

  3. Pull yourself up while looking up at the bar (do not use legs)

  4. Breathe before pulling yourself up

  5. Lower yourself until arms are straightened

  6. Repeat

2.4km run

shuttle run

pull-ups/

inclined pull-ups

sit and reach

standing broad jump

sit-ups

overview

14 Year Olds and Below

15 Year Olds and Above

BEFORE YOU GO...

We deem it important that you know exactly what you're doing and which muscle it is you're exercising every step of the way, so please refer to the image below.

from www.britannica.com

Warm-up Exercises

Standing Bicep Stretch

  1. Interlock your fingers behind your back with your palms facing away from your back

  2. Try to straighten your arms and turn them such that your palms now face downward

  3. Raise your arms up and hold until you feel a stretch in your biceps

Primary muscle: Biceps

Type: Isolation, Stretching

Shoulder Stretch

  1. Bring your left arm across your body and hold it with your right arm, either above or below the elbow

  2. Hold for the specified duration

  3. Switch arms and repeat

Primary muscle: Shoulders (Deltoid, Trapezius)

Type: Isolation, Stretching

Arm Circles

  1. Do circles with both arms at once

  2. Repeat for specified reps

Primary muscle: Shoulders (Deltoid, Trapezius)

Type: Isolation, Stretching

 Exercises

Negative Pull-ups

  1. Elevate yourself until your chest is around the height of the pull-up bar (you can jump or use a bench)

  2. Slowly lower yourself into the hanging position

  3. Get back to starting position and repeat

Primary muscle: Latissimus Dorsi

Secondary muscle: Biceps, triceps, brachioradialis and rectus abdominis

Type: Compound

Bicep Curls

  1. Stand with your feet hip-width apart

  2. Hold a dumbbell in each hand

  3. Allow your arms to relax at your sides with your palms facing forward

  4. Curl both arms upward until they’re in front of your shoulders

  5. Slowly lower the dumbbells back down

Primary muscle: Biceps

Secondary muscle: brachioradialis

Type: Isolation

Lats Pulldown

Grab the bar

  1. Sit with feet flat on the floor and knees bent at 90 degrees in line with your hips

  2. Your legs should just touch the padded bar above

  3. Pull the bar right to your chest while leaning a little bit back

  4. Slowly return the bar to its original position until your arms are stretched while grabbing on to the bar

  5. Repeat

Primary muscle: Latissimus Dorsi

Secondary muscle: Trapezius, Deltoid, Biceps, Triceps

Type: Compound

Dyamic Back Stretch

  1. Stand with feet shoulder width apart

  2. Keep arms straight

  3. Swing them straight up in front of you for 5 times while increasing the range of motion each time until arms are above head

Primary muscle: Latissimus Dorsi

Type: Compound, Stretching

Sit-ups

  1. Lie on your back

  2. Your knees are bent with the sole of your feet touching the ground

  3. Cup your ears with your hands

  4. Tighten your abdominal muscle as you attempted to bring your chest towards your legs until you are in an upright seated position

  5. Return your upper body to the floor

Primary muscle: Rectus Abdominis

Secondary muscle: External Obliques

Type: Isolation

One Arm Against Wall

  1. Standing position

  2. Place a bent arm against a wall

  3. Slowly lean towards your arm until you feel a stretch in your lats

Primary muscle: Latissimus Dorsi

Type: Isolation, Stretching

Pushups (Lower yourself slowly)

  1. When down on the ground, set your hands at a distance that is slightly wider than shoulder-width apart

  2. Your feet should be shoulder width apart

  3. Your head should be looking slightly ahead of you

  4. Clench your butt and abs while steadily lowering yourself until your elbows are at a 90 degree angle or smaller

  5. Keep elbows relatively close to your body

  6. Once your chest touches the floor (or your arms go down to a 90 degree angle), return back to original position

Primary muscle: Pectoralis Major

Secondary muscle: Triceps and deltoids

Type: Compound

Air Bike

  1. Lie down flat on your back

  2. Place your hands behind your head

  3. Bring your knees up until it is perpendicular to the ground with your lower legs parallel to the ground

  4. Lift your shoulders

  5. With a cycling motion, kick forward with your right leg while bringing in the knee of your left leg

  6. While doing that, bring your right elbow close to your left knee by crunching to the side as you exhale

  7. Repeat with your other side by bringing your left elbow closer to your right knee and inhale

Primary muscle: Rectus abdominus

Secondary muscle: transversus abdominus, hip flexors, internal and external oblique

Type: Compound

Mountain Climber

  1. Lie down flat on your back with your arms at your sides

  2. Make sure your legs touch each other

  3. Raise them until they are 90 degrees from the ground

  4. Hold in that position for 1 second

  5. Slowly lower them to just above ground level and don't let them touch the floor

Primary muscle: Rectus abdominus and Gluteus Maximus

Secondary muscle: Deltoid

Type: Compound

Knee Raise on Parallel Bars

  1. Position yourself so that your forearms are resting on the pads next to your torso and hold onto the handles

  2. Your arms should be bent at a 90 degree angle

  3. Your body should be perpendicular to the ground with your lower back pressed against the pad of the machine

  4. As you breathe out, lift your legs up as you keep them extended

  5. Continue this movement until your legs are roughly parallel to the floor 

Primary muscle: Rectus abdominus

Secondary muscle: None

Type: Isolation

Seated Row

  1. Sit on the machine bench with your knees slightly bent and your feet against the footrest

  2. Grasp the bar so that your palms are facing each other

  3. Keep your back straight and your chest forward throughout the exercise.

  4. Exhale while pulling your shoulders back and bend your elbows until you pull the bar close to your lower chest

  5. Inhale and slowly bring your shoulders forward

Primary muscle: Latissimus Dorsi (Lats)

Secondary muscle: Biceps

Type: Compound

Concentration Curl

  1. Sit on bench

  2. Grasp dumbbell between feet

  3. Place back of upper arm to inner thigh

  4. Lean into leg to raise elbow slightly

  5. Raise dumbbell to front of shoulder

  6. Lower dumbbell until arm is fully extended

Primary muscle: Bicep

Secondary muscle: Brachioradialis

Type: Isolation

© 2014 Project Fit and Hwa Chong Institution  by Melvin Koh Wei Kiat | Tan Keong Sing Isaiah | Teo Xin Hui | Daniel Hong Zhihao

bottom of page