’Tis the season to eat, drink and be merry, but that doesn’t mean your fitness regime needs to take a backseat. Keep the heart rate up and the waistline down with these full-body workout in the gym, home or pool that can be easily worked into your Christmas schedule, no matter how jam-packed it is. From barbell squats and pull-ups to a refreshing aqua workout, we’ve got you covered with ideas to keep moving through the holidays.
For a quick but effective full-body workout in the gym or the pool!
Ultimate Performance Singapore (U.P. Fitness)
Pressed for time but still want a serious workout? The following powerhouse routine is a favourite among athletes wanting fast-track results, and with good reason. When done regularly, it doesn’t just improve strength and conditioning, it fires up your energy levels and metabolism – leading to an all-round fitness boost.
This workout focuses on the essentials, targeting key muscle groups – legs, back, chest, and core – in a single, time-efficient session. Squats and deadlifts activate lower body and core muscles, while pull-ups and dips work on building upper-body stability and endurance.
We hear from Raymond Kiang, gym manager at U.P. Fitness
This routine is simple yet demanding, designed to work within your limits while keeping up the intensity. The benefits? Increased strength, lean muscle growth, and a mental toughness that’s hard to beat. You’ll find that after a few weeks of this, every other workout will feel just a bit easier.
The 10-rep range isn’t arbitrary either. By keeping each exercise at 10 reps, you’re working at the sweet spot for hypertrophy (muscle growth) and stimulating a high-lactate response that boosts growth hormone levels – think of it as a “reset” for strength and lean muscle.
All-in-one full-body power workout:
#1 Barbell Squats – 10 reps, then rest 60 seconds before another round of squats.
#2 Pull-Ups (medium grip) – 10 reps, then rest 60 seconds.
#3 Barbell Deadlift – 10 reps, rest for 60 seconds. #4 Dips – 10 reps, rest for 120 seconds.
#5 Repeat this cycle up to four times for an intense, full-body challenge.
Not quite ready for pull-ups? Swap with lat pull-downs or bent-over rows. If dips feel challenging, go for bench presses or push-ups to build up to them. Dumbbell squats can also be added in place of barbell squats for a full-body workout.
A word from a client:
“With regular training at U.P., I have experienced significant improvements in my physique. I’ve improved my posture, and my chronic neck and back aches from working long hours at a desk-bound job for the past six or seven years are gone. I have so much more energy now and I don’t get breathless as easily as before. Not only do I feel so much better than before, I’m also much happier with my appearance. The training, coupled with advice from my PT on diet and lifestyle, has helped me to lose a huge amount of body fat (we have more than halved my original body fat percentage!), which was one of my goals. I’m particularly amazed by the reduction of more than 15cm in my waist circumference!” – Cass C
• Ground Floor, Manulife Tower, 8 Cross Street
• #B1-00 International Building, 360 Orchard Road
6536 8649 | ultimateperformance.com/sg
The Ripple Club
When you think of a full body workout, you might imagine gruelling sessions with weights and high-intensity routines. But what if there was a way to build serious strength without the strain on your joints? Enter The Ripple Club’s aquatic strength training – a gentler alternative that doesn’t compromise on results.
We hear from Alicia Dedigama, founder of The Ripple Club
Aquatic training is all about leveraging the natural resistance of water to increase strength and build functional power in a low-impact environment. Unlike traditional weightlifting, where gravity is your main opponent, water offers constant resistance in all directions. This means every move becomes a full-body exercise, engaging muscle groups that are often neglected in land-based workouts. The 45-minute programmes at The Ripple Club are designed to maximise muscle engagement while minimising the risk of injury.
What to expect from an aqua workout
The Ripple Club’s specialised circuit training workouts utilises water-specific equipment like aqua bikes, barbells, dumbbells and water bags. These tools work with the resistance of the water to supercharge your full-body workout, all while reinforcing core strength, balance and overall flexibility.
What makes The Ripple Club’s aqua workouts stand out is the focus on functional strength. Whether you’re aiming to improve athletic performance, regain strength after an injury, or maintain an active lifestyle as you age, these low-impact, high-resistance workouts will leave you feeling stronger and more capable. And with expert-led classes designed for all fitness levels, aquatic strength training ensures that everyone can benefit from powerful, yet joint-friendly, exercises.
A client’s testimonial:
“I had been struggling with old injuries and constant flareups in my Achilles. At 59, I felt like I was trapped in a 95-year-old’s body. I tried everything – different gyms, new workout routines – but every attempt just seemed to lead to more pain and more setbacks. Feeling disheartened but still hopeful, I found myself at The Ripple Club, where I was met with warmth and understanding. The instructors didn’t just go through the motions; they listened, understood my limitations, and worked with me. Slowly, week by week, I began to feel a transformation. For the first time in years, I wasn’t battling my body but moving with it. The pain eased, the flare-ups stopped, and my body felt stronger and more agile. Now, I feel rejuvenated – like I’ve found a version of myself that I thought was gone forever! – Sienna S
The Ripple Club operates from six luxury hotel pools in Tanjong Pagar, Somerset, Stevens, Clarke Quay, Katong and City Hall
9698 9202 | hello@therippleclub.fit | therippleclub.fit
To make the most of living in Singapore, read our latest City Guide here for free! This article on a full-body workout in the gym and pool first appeared in the December 2024 edition of Expat Living. You can purchase the latest issue or subscribe so you never miss a copy!
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