Crowded gym in Singapore? Here are 5 exercises that you can do in a packed gym!
With the Singapore government slowly loosen up the circuit breaker restriction, you might won't be enjoying the empty gym like you used to. More people will be taking up your old sweet spot, and you might return to those days where waiting for the Lat Pull Down machine seems normal.
While placing a Lat Pull Down machine at home looks crazy (you can buy it from us), there are always some workout moves that you can perform in the crowded gym. All you need is a corner right in from the the mirror and you're all set to go!
If there's no barbell....
Dumbbell is your best buddy! Grab 2 sets: one lighter set and one heavier set to pair with different workouts. The goal is to complete 3 rounds of 12 - 15 reps each. You can take a short break between each rounds, and switch to lighter set if it's the weight is getting into your head.
- Goblet Squat
This is a great workout and can stimulate squats and certain parts of your glutes. Pick a dumbbell with heavier weight and squat away.
- Romanian deadlifts
Keep your spine neutral and hip hinged at all time, instead of squatting down to the ground to avoid injuries.
- Reverse lunges
The best part about lunges is you don't need to walk around the compound to get your lower body fire up. Pick a lighter weights and start moving, while engaging your core.
- Bent-over row
You want to feel the muscle contraction and hit full range motion when performing back workout. Hence, grab the lighter set and stay for 1-2 seconds when you are pulling your elbows up.
- Bicep Curls
Go extra slow when you are lowering your arms down to feel the burn and stimulate muscle growth.
What if there's no dumbbell...
Go for kettlebell instead! Kettlebell might not be as well knows as dumbbell in Singapore, but the versatilities that it offers are exceptional. Moreover, there are some exercises that you can only perform with a kettlebell, which you can easily repeat them in a packed gym.
- Kettlebell Swing
This is the king of all kettlebell exercise. Slowly hinge your hip and push your hip forward while swinging kettlebell to shoulder height.
- Kettlebell Racked Squat
The same as a regular squat but holding the kettlebell with just one hand with kettlebell against the chest.
- Kettlebell Windmill
A great workout that trains your core strength and body mobility. Hinging at the hips, lower the upper body down and to the left side. Your left hand will stay facing forward while it slides down near the front of your left leg toward your foot. Keep the right arm and kettlebell steady and fully extended overhead.
- Kettlebell Clean
The clean movement takes the kettlebell from the floor to the racked position in one smooth movement. Just keep your hip hinged and spine neutral to prevent injuries.
If you are interested in getting a kettlebell, Gym51 offers wide range of weights and designs. Check out our kettlebell today and you might find one that you like!
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