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// LIFESTYLE //
// LIFESTYLE //

3: PUSH UP TO MOUNTAIN CLIMBERS

• Perform 1 push up, tucking in your elbows by the sides

• Drive alternating knees forward towards
chest (1x each leg)
• Brace core & minimise hip hiking

Modified Version:
Place hands on elevated
platform (eg. Bench)
instead of floor

REPEAT FOR 40 SECS

4: UP DOWN PLANK

• Start in tall • Lower right forearm onto floor, followed by left, into
plank position plank position
• Keep elbows under shoulders
• Rise back up to tall plank position, pushing off floor
with right hand followed by left

REPEAT FOR 20 SECS PER SIDE

Disclaimer: Please ensure that you do not have any injuries and have been cleared by your physician for these exercises.

To find out more about our personal training programme, please call
gym at 6750 2199 or email snr@orchidclub.com

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