Workouts can be fun

You can workout anywhere – from the comfort of your own home to a sports arena. Everything becomes more enjoyable when you BuddyUp.


Choose your path to a healthier you!

Difficulty Level

Leading a healthy lifestyle isn’t just about the food you eat.
Here are some simple yet effective workouts you can follow anytime.

Do four sets of these six exercises.
beginner

The Planks

Start off by lying flat facing the ground. Pick yourself up with your elbows, parallel to the floor (refer to picture).

Hold this position for 30 seconds.

Knee Push-Up

Get into a push-up position with your knees on the ground. Slowly lower your sternum close to the floor, then push all the way up. Straighten your elbows but do not lock them.

Tricep Dips

On the floor, place your hands in line with your feet, ensuring that your fingers are faced for forwards. Lower yourself as close to the floor as possible, then back up and extend your arms till it is straightened, while remaining in an upright position.

Leg raises

Lie flat on a floor/mat and place both your arms beside you. Make sure that your head, back, and bum are in contact with the floor. Slowly lift your legs to a 90-degree angle, keeping your legs straight at the knees. Pause for a second and lower your legs back down.

Squats

Plant both feet firmly on the floor slightly further than shoulder-width apart. Looking straight ahead, bend at both the hips and knees, ensuring that your knees point towards your toes. Continue bending your knees until your upper legs are parallel to the floor.

Burpees

Start in a standing position, feet placed shoulder-width apart. Lower your body into a squatting position, placing your hands in front of you for support. Kick your feet back into a push-up position, and bring your feet back into the squatting position, then stand back up into your starting position.

Intermediate

Extended arm plank

Get into a push-up position with your knees off the floor. Hold for 45 seconds.

Knee Push-Up

Get into a push-up position with your knees on the ground. Slowly lower your sternum close to the floor, then push all the way up. Straighten your elbows but do not lock them.

Tricep Dips

On an elevated sturdy surface, place your hands at the edge of the surface, ensuring that your fingers are faced for forwards. Lower your body until your elbows form a 90-degree-angle in line with your ups, then back up and extend your arms till it is straightened, while remaining in an upright position.

Criss Cross

Start by lying flat on the floor with your hands by your sides. Raise your legs to a 90-degree-angle and slowly lower your legs. While lowering your legs towards the ground, open and cross your legs into a criss-cross pattern as shown in the picture.

Jump Squats

In a standing position, feet placed shoulder-width apart, get into a squat position and place hands in front of you for support. Kick your feet back into a push-up position, and bring your feet back into the same squat position. Jump into your standing position, lifting your arms above your head as you do so.

Jump Burpees

Start in a standing position, feet placed shoulder-width apart. Lower your body into a squatting position, placing your hands in front of you for support. Kick your feet back into a push-up position, and bring your feet back into the squatting position. Jump into your standing position, lifting your arms above your head as you do so.

Advanced

Commando’s Plank

Start by getting into a push-up position with your knees off the floor. Place your right elbow down on the floor, followed your left elbow. Once both elbows are on the floor, pick yourself up by straightening your right then left elbow again. Repeat the process for 45 seconds.

Diamond Push-Up

Get into a push-up position (knees on the floor or off the floor), place your hands close to your chest, as seen in the picture. Push yourself all the way up without locking your elbows.

Tricep Dips

On an elevated sturdy surface, place your hands at the edge of the surface, ensuring that your fingers are faced for forwards. Lower your body until your elbows form a 90-degree-angle in line with your ups, then back up and extend your arms till it is straightened, while remaining in an upright position.

Jackknife

Start by lying on the floor with legs straightened and extend your arms above your head. Exhaling as you do so, bend at your waist while simultaneously raising your legs to and arms to meet in a jackknife position. Your upper torso should be lifted off the floor and your legs should be in a 45-degree-angle.

Jump Squats

Plant both feet firmly on the floor slightly further than shoulder-width apart. Bend at both the hips and knees, ensuring that your knees are in line with your feet, while forming a 90-degree-angle. In that position, jump and lift up your legs towards your abdomen and land with your knees bent into the original squat position.

Jump Burpees

Start in a standing position, feet placed shoulder-width apart. Lower your body into a squatting position, placing your hands in front of you for support. Kick your feet back into a push-up position, and bring your feet back into the squatting position. Jump into your standing position, lifting your arms above your head as you do so.

Back to Top