Major Superior Fit

Monkey Bars

This is a great and fun workout for the upper body. Exercising on the monkey bars builds and tone muscles on the arms whilst gripping the bars develops hand strength.

Decline Press-Up

Place feet on a bench, plyo box or any elevated surface with a straight body while hands are planted firmly in front. Lower body down until chest slightly touches the ground then press up to return to first position. This will help build a more defined chest.

Dumbbell Squeeze Press

Lie on a flat bench with dumbbells on each hand. Straighten elbows to raise dumbbells directly above, hold for a count then bend arms to lower them on top of the chest. Repeat movement for 20 to 25 counts.

Front Foot Elevated Lunge

Elevate one foot by placing it in a weight plate, plyometric box or any elevated surface. Drive into a lunge with abs kept tight, back straight and holding dumbbells on each hand. This exercise will improve knee stability.

Benefits of Squats

Aside from the fact that squats increase body strength, it also increases flexibility especially on the hips. Squats tone your legs, abs and butt as well as giving you a better posture.

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Tate Press with Dumbbells

Lie on your back on a bench with dumbbells on each hand. Elbows should be pointing out and bent so the dumbbells are on your chest. Straighten arms to extend it up and then slowly bring it back to your chest.

Barbell Shrug Behind the Back

Stand up straight with feet at shoulder-width apart. Grasp a barbell behind then raise shoulders up near your ears and lower it slowly. Remember to not use your biceps in lifting the barbell.

Half Side Plank

Lie on one side, prop elbow underneath the shoulders with ankles and knees stacked. Rest one hand on your side and lift hips off the floor. Hold the position for 10 counts before switching sides.

Double Medicine Ball Push Ups

Assume a push up position with both hands on medicine balls. Perform push ups as low as you can for 20 to 30 repetitions. This exercise workout your shoulders, chest, biceps and triceps

Angel Arms on Foam Rollers

Lie on a foam roller with head and spine supported by a foam roller, arms on the side and hands lightly touching the ground. Sweep arms up and down. This exercise will workout the side, front and rear shoulders.

Pop Squat

Stand with feet hip-width apart and hands clasped in front. Perform a low squat with hips back then jump into the air and try to land softly on your feet in a squat. Do 15 to 20 quick repetitions.

Plate Pinch Curls

This exercise targets finger and thumb strength and wrist stability. Take two plate curls and squeeze it as hard as possible with your fingers and thumbs. Hold position for as long as you can.

Calcium for Better Health

Calcium helps support and maintain healthy bones, muscle contraction regulation, and normal blood clotting in the body. While there are supplements that can be taken readily, it is best to eat calcium-rich foods such as milk, cheese, yoghurt, broccoli, nuts, beans, tofu and spinach.

High Pull with Barbell

Grab the barbell and hold in front of your thighs. Shrug shoulders to pull up the barbell as high as possible then slowly put it down to starting position. Avoid leaning too far forward as the majority of the power should come from the hips.

Squat Side Kicks

Stand with feet-hip distance apart and bend in a squat position with weight on your heels. Lift one foot from the floor and do a side kick then lower back foot to the starting position. Switch legs afterwards.

Eating five times a day with an interval of 3 to 4 hours is better for digestion. It is best to lessen the amount of food intake for regular meals as the day goes on while having small and healthy portions for the snacks in between.