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Bear Crawl

Muscle Group: Shoulders, Chest, Triceps, Core

Benefits: Builds total body strength, endurance and coordination.

Bear Crawl

Instructions

Inchworm

Muscle Group: Shoulders, Core

Benefits: Develops coordination, strength and stability in the shoulder and core areas.

Inchworm

Instructions

Plank Side Walk

Muscle Group: Shoulders, Chest, Triceps, Core

Benefits: Improves core stability, upper body muscular endurance, and limbs coordination

Plank Side Walk

Instructions

Arm Circles

Muscle Group: Shoulders, Upper Back

Benefits: Warm up shoulder joints and increases circulation to you arms, fingers and shoulders.

Arm Circles

Instructions

Overhead Arm Clap

Muscle Group: Shoulders, Upper Back

Benefits: Simple body weight exercise that develops upper back and shoulder muscular endurance.

Overhead Arm Clap

Instructions

Push Up to Plank

Muscle Group: Chest, Shoulders, Triceps

Benefits: Improves upper body and core strength. Part of resistance training which builds stronger bones and improve posture.

Push Up to Plank

Instructions

Downward Dog to Push Up

Muscle Group: Chest, Shoulders, Triceps, Upper Back

Benefits: Improves shoulder and hamstring flexibility. Useful for overhead movements, such as putting a heavy jar on a shelf.

Downward Dog to Push Up

Instructions

Push Up

Muscle Group: Chest, Shoulders (Front), Triceps, Core

Benefits: Develops upper body and core muscles. Essential for performing an overhead task or pushing heavy objects. A high push-up capacity may also help to reduce the risk of cardiovascular disease in man.

Push Up

Instructions

Prone W to Overhead Reach

Muscle Group: Shoulders, Upper Back

Benefits: Strengthens back muscles and improves overhead shoulder stability.

Prone W to Overhead Reach

Instructions

Standing Kickback

Muscle Group: Glutes, Hamstrings

Benefits: Improves hip mobility, flexibility, and strength required for locamotion. May reduce knee and lower back pain.

Standing Kickback

Instructions

Calf Raises

Muscle Group: Calves

Benefit: Strengthen muscles around the ankle. Reduce feet/ankle related injuries such as ankle sprains.

Calf Raises

Instructions

Donkey Kicks

Muscle Group: Glutes, Hamstrings

Benefits: Improves hip strength and may reduce pain in knees.

Donkey Kicks

Instructions

Glute Bridge

Muscle Group: Glutes, Lower Back, Hamstrings

Benefits: Develops lower back and hip strength which may reduce stiffness and pain. Great exercise for individuals who are unable to squat due to back, hip, or knee pain.

Glute Bridge

Instructions

Lunges

Muscle Group: Quadriceps, Hamstrings, Glutes, Calves

Benefits: Improves single leg balance and strength, which performed correctly improves locomotion performance and reduce lower body injury.

Lunges

Instructions

Good Morning

Muscle Group: Lower Back, Glutes, Hamstrings

Benefits: Strengthens lower back muscles and hamstring flexibility. Great for office workers.

Good Morning

Instructions

Side to Side Lunges

Muscle Group: Quadriceps, Glutes, Hamstrings, and Inner thigh muscles

Benefits: Improves coordination and stability for side-to-side movement.

Side to Side Lunges

Instructions

Single Leg Deadlift

Muscle Group: Lower Back, Glutes, Hamstrings, and Quadriceps

Benefits: Improves dynamic single leg balance, lower body and back strength.

Single Leg Deadlift

Instructions

Squats

Muscle Group: Quadriceps, Glutes, Hamstrings, Hip Flexors, Calves

Benefits: Strengthens core and reduces risk of injury. Improves maximal jump height and running speed

Squats

Instructions

Forearm Plank Reach

Muscle Group: Core, Shoulders

Benefits: Strengthens core muscles and improves stability.

Forearm Plank Reach

Instructions

Flutter Kicks

Muscle Group: Core, Hip Flexors

Benefits: Tones the mid and lower body. Improves posture and increases mobility.

Flutter Kicks

Instructions

Russian Twist

Muscle Group: Core, Obliques

Benefits: Improves rotational core strength and builds stability in spine.

Russian Twist

Instructions

Plank Shoulder Taps

Muscle Group: Core, Glutes, Shoulders

Benefits: Improves static balance and core control. Reduces back pain and improves posture.

Plank Shoulder Taps

Instructions

Front Plank

Muscle Group: Core, Chest, Hip Flexors

Benefits: Increases static core strength, improves posture and reduces incidences of backaches.

Front Plank

Instructions

Reverse Crunch

Muscle Group: Core, Hip Flexors

Benefits: Lessen strain on neck, strengthens core muscles contributing to better balance, posture, and coordination.

Reverse Crunch

Instructions

Bird Dog

Muscle Group: Core, Glutes, Back

Benefits: Engages core and back muscles and may reduce lower back pain. Enhances spinal stability which helps with everyday tasks requiring bending and twisting.

Bird Dog

Instructions

Fire Hydrant

Muscle Group: Core, Glutes

Benefits: Engages core and back muscles and may reduce lower back pain. Enhances spinal stability which helps with everyday tasks requiring bending and twisting.

Fire Hydrant

Instructions

Heel Taps

Muscle Group: Core, Obliques

Benefits: Builds upper and side (oblique) abdominal strength, maintaining good posture even when carrying heavy weights on one hand.

Heel Taps

Instructions

Jack Knife

Muscle Group: Core, Hip Flexors

Benefits: Increases strength of abdominal muscles which protects the spine and improve posture.

Jack Knife

Instructions

Burpees

Muscle Group: Full Body

Benefits: Work most major muscle groups and improves balance and coordination.

Burpees

Instructions

Cross Jacks

Muscle Group: Shoulders, Calves

Benefits: Boosts metabolism, improves muscle endurance and coordination.

Cross Jacks

Instructions

Shadow Boxing

Muscle Group: Shoulders, Core, Upper Back

Benefits: Improves body coordination and muscular enduranace.

Shadow Boxing

Instructions

High Knees

Muscle Group: Hip Flexors

Benefits: Strengthens hip flexors and improves cardiorespiratory fitness for repeated sprint performance.

High Knees

Instructions

Invisible Jump Rope

Muscle Group: Calves and Shoulder

Benefits: Improves coordination, concentration and decrease perceived fatigue while improving heart health.

Invisible Jump Rope

Instructions

Frogger

Muscle Group: Glutes, Hip Flexors, Quadriceps

Benefits: Improves cardiorespiratory and muscular endurance. You may stop dreading the long stair climb after this!

Frogger

Instructions

Jumping Jack

Muscle Group: Shoulders, Calves

Benefits: Improves cardiorespiratory fitness and strengthens bones.

Jumping Jack

Instructions

Mountain climbers

Muscle Group: Core, Hip Flexors, and Shoulder

Benefits: Improves cardiorespiratory fitness, core endurance.

Mountain climbers

Instructions

#SW60 (Sports) is Powered by ActiveSG Academies & Clubs

Nutcracker March

1. Begin challenge in a skipping position with both knees and arms to remain straight throughout the exercise.
2. Repeat skipping motion with straightened knees and arms for 60 seconds.
3. Aim to complete challenge for 60 seconds without stopping.

Aeroplane Taps

1. Begin challenge by stretching your arms out, imitating the action of an aeroplane.
2. Jog on the spot and tap your left foot with your hand arm, keeping arms straight throughout.
3. Alternate movement with left hand touching your right foot.
4. On the 30 second mark, change position and use a kick back motion while keeping your arms straight.

Wood Chopping

1. Begin challenge by raising both arms above your head.
2. Swing your arms and body as hard as you can to the right while lifting your left leg to the back. Alternate to left swing with right leg.
3. Repeat action for 60 seconds.

Around The World

1. Begin challenge by swirling the basketball around your head in any direction for 10 seconds.
2. Bring the ball down to your waist and swirl the ball in the same direction for 10 seconds.
3. Bring the ball to your ankle and wrap the ball around your ankles in the same direction for the next 10 seconds.
4. Change the direction of wrapping the ball around the ankles for 10 seconds and move it up to the waist and head subsequently for 10 seconds each.
5. Aim to complete the drill without dropping the ball.

Crossover Dribbles

1. Begin challenge in an athletic stance with feet shoulder width apart.
2. Stay low to the ground and maintain stance throughout the drill.
3. Start the pound with right hand and perform a crossover after.
4. Pound the ball with left hand and perform a crossover.
5. Aim to complete as many repetitions without losing the ball.

Down Under

1. Begin challenge in an athletic stance with feet shoulder width apart
2. Remain low to the ground and maintain stance throughout the drill.
3. Start the pound with your right hand and pound the ball twice.
4. Perform a crossover between your legs from your right hand to the left.
5. Pound the ball twice again and crossover between legs to your right hand.
6. Aim to achieve as many repetitions as possible within 60 seconds.

The Figure 8 Shuffle

1. Place 2 markers beside you - 1 metre apart.
2. Begin challenge standing in the middle between the markers in an athletic stance.
3. Shuffle around the markers in the figure of 8 loop.
4. Maintain a low center of gravity and change direction after 30 seconds.
5. Aim to complete as many repetitions as possible within 60 seconds.

Butt Walk

1. Begin challenge by sitting on the floor with both knees bent and heels on the ground.
2. Rotate one hip at at time to "walk" forward.
3. Repeat motion and "walk" backwards.
4. You can choose to also hold on to a paddle (or a stick if you dont have one at home!)

Windscreen Wiper

1. Begin challenge by lying on the ground, back against the floor. Spread out both arms beside you for balance.
2. Engage abdominal muscles by keeping a "tight" and "stiff" position, minimising the gap between the floor and your back.
3. Lift both legs above the ground, maintaining in a straight position, 90 degrees from the ground.
4. Rotate both legs from side to side, imitating a windscreen wiper motion.
5. Aim to complete as many repetitions as possible without stopping for 60 seconds.

Paddle Swivel

1. Begin by sitting on the ground with both knees slightly bent, heels on the ground.
2. Hold paddle horizontally near your waistline area and start twisting your body from left to right. Engage abdominal musles by keeping it to a "tight" and "stiff" position.
3. As you are twisting, lift your knees off the ground while maintaing your heels on the ground.
4. Alternate between left and right knees.
5. Aim to complete as many repetitions as possible for 60 seconds.

One-Touch Passes

1. Find a partner and place the football on the ground.
2. Pass the ball to your partner and your partner will have to pass the ball back to you, maintaining control over the ball
3. Aim as many passes as possible within 60 seconds.

Ball Juggling

1. Position yourself ready with a football in front of you.
2. Flick the ball up and keep the ball in the air with any parts of your body except your hands.
3. Count the number of times you can juggle, keeping the ball up in the air for 60 seconds.

Soccer Tennis

1. Find a partner to participate with in this challenge.
2. Start by bouncing the ball on the floor and lift the ball up in the air to your partner.
3. Partner to receive the ball, with a maximum of 3 touches and pass it back on.
4. Count the number of passes you can achieve in 60 seconds.

Toe Tap & Side Tap

1. Place the football on the ground in front of you.
2. Jog on the spot and tap the ball either with your toes or at the side of your feet.
3. Maintain the ball at the centre and count the number of times you can tap the ball for 60 seconds.

Close Control

1. Place 2 markers one metre apart beside you.
2. Grip the hockey stick and place hockey ball in front of your feet.
3. Drag the ball to the left and right with the body weight shifting with the ball.
3. Keep knees bent at all times.

Forehand Dribbles

1. Place 2 markers on the ground, front and back - one meter apart.
2. Begin challenge by placing hockey ball on either side of your body.
3. Drag the ball towards the marker in front with ball outside your outer foot, slightly ahead of you.
4. Drag the ball back while back paddling back to the starting point. Repeat for 60 seconds.

Keepy Uppy

1. Scoop the hockey ball up with hockey stick.
2. Juggle ball by bouncing it on the stick continuously.
3. Keep the ball up for 60 seconds.

Keepy Uppy

1. Start challenge by throwing the tennis ball up.
2. Tap the tennis ball up with one side of the racket face without letting the ball bounce & switch the racket face to tap again.
3. Attempt to keep the ball up in the air with alternate racket face tap.
4. Count the number of repetitions you can achieve in 60 seconds.

Keep It Down

1. Start by bouncing the tennis ball once and hit the ball down with one side of the racket face.
2. Change the racket face side for the 2nd hit.
3. Use the frame to hit the ball down for the 3rd hit.
4. Continue the 3 variation of hits while keeping eyes on the ball and feet to remain active.

Ball Threat

This challenge imitates an attacker's movement in Water Polo.

1. In a side plank position, on single elbow and feet, bracing body on the side.
2. With free hand, hold ball overhead, perform ball threat action while maintain side plank.
3. Repeat for 60 seconds.

Skater Jump 2.0

This challenge imitates a goalkeeper's movement in Water Polo.

1. Position in ready position, on bent single leg, body crouched, arms braced.
2. Perform skater jump, jump with other leg and repeat.
3. After 10 skates, place both feet down and load up to execute a vertical jump.
4. Repeat for 60 seconds.

Shadow Spike

1. Begin challenge by jogging a couple of steps forward.
2. Swing both arms and jump upwards, lifting one arm to imitate a spike motion.
3. Land on both feet with knees bent.
4. Jog backwards to starting position and repeat movement for 60 seconds.

V for Volleyball

1. Place 2 markers - 3 steps in front of you and 2 meters apart in a V shape position.
2. Hold volleyball with both hands and perform a squat in starting position before moving to the marker on the right.
3. Imitate a forearm pass in volleyball on the right marker.
4. Move back to starting position and repeat for left marker.

The Sky's The Limit

1. Begin challenge by throwing the volleyball up in the air, imitating 'setting' motion in volleyball.
2. Allow the volleyball to bounce on the ground before setting the ball again by gently pushing it up to the sky.
3. Count the number of taps you can achieve in 60 seconds.

Start With 60Introduction Video

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Bear Crawl

Bear Crawl

Instructions

Inchworm

Inchworm

Instructions

Plank Side Walk

Plank Side Walk

Instructions

Arm Circles

Arm Circles

Instructions

Overhead Arm Clap

Overhead Arm Clap

Instructions

Push Up to Plank

Push Up to Plank

Instructions

Downward Dog to Push Up

Downward Dog to Push Up

Instructions

Push Up

Push Up

Instructions

Prone W to Overhead Reach

Prone W to Overhead Reach

Instructions

Standing Kickback

Standing Kickback

Instructions

Calf Raises

Calf Raises

Instructions

Donkey Kicks

Donkey Kicks

Instructions

Glute Bridge

Glute Bridge

Instructions

Lunges

Lunges

Instructions

Good Morning

Good Morning

Instructions

Side to Side Lunges

Side to Side Lunges

Instructions

Single Leg Deadlift

Single Leg Deadlift

Instructions

Squats

Squats

Instructions

Forearm Plank Reach

Forearm Plank Reach

Instructions

Flutter Kicks

Flutter Kicks

Instructions

Russian Twist

Russian Twist

Instructions

Plank Shoulder Taps

Plank Shoulder Taps

Instructions

Front Plank

Front Plank

Instructions

Reverse Crunch

Reverse Crunch

Instructions

Bird Dog

Bird Dog

Instructions

Fire Hydrant

Fire Hydrant

Instructions

Start With 60
Introduction Video