Fitness Guide

Here are a couple of pointers that really helped me develop my back & improve my pull up game. My secret is now your secret! FIND ME ON INSTAGRAM: https://www.instagram.com/lucascjlim/ SCHEDULE A FREE TRIAL: https://www.lucaslim.sg/personaltrainer For 1 on 1 personal training / group classes / collaborations or any other general enquiries, 📧lucaslim@live.com.sg📧

A key exercise to include in a training programme geared at burning fat and improving muscle mass. There is nothing more functional than picking up something from the floor. It is also the most effective exercise for building your core strength that supports all other major muscle groups For 1 on 1 Personal training enquiries / Collaborations or any other general enquiries, drop me a mail or a dm! Email: lucaslim@live.com.sg Instagram: https://www.instagram.com/lucascjlim/ Facebook: https://www.facebook.com/lucascjlim/ Twitter: https://twitter.com/lucascjlim

One my favourite chest workouts which never fails to give me the pump. This is another angle to hit your chest apart from presses. Flies isolate your pecs, gives it a good stretch and gets you that cleavage! A)Place the pulley on a high position slightly above chest level. Get hold of the pulley one at a time. Be careful not to strain your shoulders when doing so. B)Step forward in front of an imaginary straight line between both pulleys while putting your arms together in front of you. Your torso should have a small forward bend from your waist. This will be your starting position C) With a slight bend in your elbows, breathe in & extend your arms to the side in a wide arc until you feel a good stretch on your chest. D) Return your arms back to the starting position as you breathe out. Squeeze your chest really hard for a second and repeat the movement with the same quality. Video by : Contrast Venue: Centum Gym Fit For 1 on 1 Personal training enquiries / group classes/ Collaborations or any other general enquiries, drop me a mail or a dm! Email: lucaslim@live.com.sg Instagram: https://www.instagram.com/lucascjlim/ Facebook: https://www.facebook.com/lucascjlim/ Twitter: https://twitter.com/lucascjlim

A powerful athletic movement that is based on the hip hinge which is a prerequisite for many athletic movements. It is a compound movement that engages the muscles around the hips, glutes, hamstrings,lats, abs & shoulders. Because of this, it is also commonly utilized in programmes targeting fat loss. Step 1: Stand with your feet shoulder width apart, hinge your body, bend your knees slightly and grasp the kettlebell handle with both hands. Step 2: Keep your chest up, retract your shoulders, engage your lats and brace your core before starting the exercise. Maintain these cues throughout the entire set. Step 3: Lift the kettlebell off the ground & allow it to swing between your legs. Start with a small momentum. Step 4. Forcefully drive your hips forward to propel the kettlebell into the air. Be explosive with the hips not the arms. The kettlebell should travel no higher than your shoulders. Step 5: Control the descent by keeping your core engaged. As the kettlebell lowers, move fluidly into the next rep. Each rep should look exactly the same. Video by : Contrast Venue: Centum Gym Fit For 1 on 1 Personal training enquiries / group classes/ Collaborations or any other general enquiries, drop me a mail or a dm! Email: lucaslim@live.com.sg Instagram: https://www.instagram.com/lucascjlim/ Facebook: https://www.facebook.com/lucascjlim/ Twitter: https://twitter.com/lucascjlim

A) Load the bar to an appropriate weight for your training & position your body on an inclined bench about a 30-45 degree angle B )Lay on the bench with your feet flat on the ground and prepare to drive through your hips. Your back should be arched, glutes and core flexed and your shoulder blades retracted C)Grab the barbell with a medium overhand grip that's shoulder width apart. Remove the bar from the rack and hold it above your chest with your arms extended.This will be your starting position. D)Lower the bar to your sternum in a slow controlled movement as you inhale by flexing your elbows. Maintain control and do not bounce the bar off your chest. Your lats should stay tight and elbows slightly drawn in. E) After touching your torso with the bar, extend the elbows to return the bar to the starting position as you exhale. Remember to squeeze your chest for maximum activation! Trainer tips: 1) Do not lower the bar to the neck 2) Do not hyperextend the neck 3) Do not bounce the bar off the chest 4) Do not jerk in any part of the motion Filming and Editing by : Tommy Yeo For 1 on 1 Personal training enquiries / group classes/ Collaborations or any other general enquiries, drop me a mail or a dm! Email: lucaslim@live.com.sg Instagram: https://www.instagram.com/lucascjlim/ Facebook: https://www.facebook.com/lucascjlim/ Twitter: https://twitter.com/lucascjlim/

How To Do A Standing Military Press? A) Setup: Start by placing a barbell that is about chest high on a squat rack. Grab the barbell using a pronated grip and make sure that the spacing between the grips are wider than shoulder width apart. B)Get into position Slightly bend your knees and place the barbell on your collar bone. Lift the barbell up while keeping it lying on your chest. Take a step back and position your feet shoulder width apart from each other. C)Press and lockout: Without using your legs, take a big breath and press the bar over your head until your elbows are locked. Shift your torso forward once the bar has passed your forehead. Inhale and lower the bar down to about shoulder level after each rep. Ensure that your hips and knees are locked from start to finish. Filming and Editing by : Tommy Yeo For 1 on 1 personal training / group classes/ collaborations or any other general enquiries, drop me a mail or a dm! Email: lucaslim@live.com.sg Instagram: https://www.instagram.com/lucascjlim/ Facebook: https://www.facebook.com/lucascjlim/ Twitter: https://twitter.com/lucascjlim/

The king of all exercises. Squats work your whole body. Your legs bend and straighten to move the weight. Your abs and lower back muscles stabilize your trunk while your legs move. Your upper-back, shoulders and arms balance the bar on your back. Many muscles work at the same time, not just your legs. Setup: Face the bar. Grab it tight with a medium grip. Put it on the top of your traps by dipping under the bar. Raise your chest with your head facing forward. Unrack: Adopt a hip-width stance with the feet turned out as needed. Move your feet under the bar. Unrack it by straightening your legs. Step back with straight legs. Lock your hips and knees. Squat: Take a big breath, push the air down to your core, hold it and begin the squat. Descend by flexing the knees while moving your hips back. Ensure that they stay align with the feet. Keep your lower back neutral and torso as tight as possible Break parallel: Continue all the way down, keeping the weight on the front of the heel. Squat down until your hips are below your knees. Thighs parallel to the ground is not low enough. Drive up: After breaking parallel, squat back up. Keep your knees out and chest up. Lock your hips and knees at the top. Breathe and repeat Filming and Editing by : Tommy Yeo For 1 on 1 personal training / group classes/ collaborations or any other general enquiries, drop me a mail at lucaslim@live.com.sg FOLLOW ME ON INSTAGRAM: https://www.instagram.com/lucascjlim/ FIND OUT MORE ABOUT ME: www.lucaslim.sg