Personal wellbeing stands between the balance of a healthy home life and a healthy work life. Since we’re working with but one body, however, it’s crucial that we maintain our actual physical health, as well. Countless diets, group exercise classes, and fitness fads might motivate and mold your physique temporarily but there are more well-rounded workouts that work like a long-term investment into physical fitness.
Since 2010, 360 Fitness has offered clients circuit training that focuses on functional fitness, or “exercises that stimulate natural movements and work out all of our muscle groups.” Through circuit training, the aim is less achieving a Victoria’s Secret Angel waist or Madonna arms and more hitting all our muscles to get lean and go long in life—and in as efficient a way as possible.
Functional fitness is perfect for clients such as Lia, a 54-year-old anesthesiologist who trains at 360 three times a week. “Fitness should be part of your lifestyle, not something that you feel forced to do,” she says of the dynamic exercises overseen by her coach, José, all of them free of bulky, boring machines.
Among seven branches that include Ortigas and Alabang, both quick drives away from The Vantage at Kapitolyo and East Bay Residences, respectively, The Start sweated alongside Lia and Coach José for a summer body-readying workout that we can all do in the comfort of our Rockwell Primaries units.
Note: Beginners can rest between sets for 15 seconds.
1. SIDE PLANK
Lie on one side and push yourself up, keeping your core firm. Depending on your training level, hold this post for 15 to 30 seconds and switch to the other side.
2. SQUAT-LUNGE COMBO
With legs a little beyond shoulder-width apart, lower your rear until legs are parallel to feet. Return to the starting position and step one leg back until the opposite thigh is parallel to its foot, then do the same with the other leg. Return to starting position and ready yourself for another squat-lunge-lunge movement. Repeat for 15 to 30 seconds.
3. HIGH PLANK TO KNEE TAP
Get into push-up position with your elbows unlocked, just below your shoulders (feet can be further apart if you’re a beginner). For 15 to 30 seconds, tap your left knee with your right hand, hold for a second, then return to the starting position. Alternate with the opposite side.
Standing with legs shoulder-length apart, reach hands down to the floor and swing feet back to push-up position. Step both feet forward and stand up, returning to starting position. Repeat for 15 to 30 seconds.
Get to regular push-up position with your elbows unlocked, just below your shoulders. Option to drop knees to floor with heels up for beginners. Do as many repetitions with proper form for 15 to 30 seconds.
6. KETTLE BELL SWING
Holding a kettle bell in front of you with both hands, bend your knees as you swing the bell from just below your rear, using the thrust of your hips to propel it forward up to starting position. Repeat the motion for 15 to 30 seconds.