No Space in the Gym? No Sweat! Team OneStroke trains @ Hougang ClubFitt Gym Singapore

Do you often feel demoralised when you don't have enough space to train? 

Do you always think that your team needs every weight imaginable to train effectively for trainings? 

Are you afraid of other gym goers thinking that you are using up their all important weights? 


Well no fret, a solution is at hand!

My back was feeling abit itchy.. 

I always believed in the coming up with a training programme on the spot regardless of whichever equipment is available and the amount of space that we are given in a public space.My team ONESTROKE from Kaki Bukit CSC had a short training session in one of the most packed gyms in the country. Coming from a country of 5 million inhabitants, don't be too surprised if I say you can find more human beings than rats in a single square feet. Well, to give you a clearer picture these were the conditions we were dealt with;

Not enough space
1. We only had as little as a 4 by 4 meter space to train with free weights not inclusive of another 5 by 5 meter space where we decided to park ourselves at to do some bodyweight exercises. 

Not enough weights
2. Everyone else who was at the gym was basically hogging free weights from 10kg onwards. Obviously most of them guys who insist on making sure they don't lose out to each other. 

Overcrowding..
3. It was a noisy and crowded Wednesday night which had almost everyone walking in and around our training area. It was as full as a Zouk on a Saturday night. Just that it was brightly lit.

So my solution was to: 
Do a circuit of 3 rounds of 1 minute sets of 8 exercises, alternating exercises between each pair. In layman terms, 

For every station, each pair of trainees are to do the following exercises;

Station 1: 
Bent over row

Janaine and Jojo in action. Next time i'll ask them to smile. 

push ups

Station 2:
Standing barbell press
One arm rows

Station 3:
Squat curl press
One arm dumbell snatch

Station 4:
Plank
Burpees

Each pair will do 1 minute of each exercise at each station before moving on the next station. Time alotted to each exercise, 1 minute. They only get a 3 minute break after finishing all 8 exercises. I ended the 3rd set with a 30 second set instead to boost up morale and increase the intensity. 

Of course, everyone was asking me.. Coach, can we get heavier weights, but we don't have enough weights leh? 

You realised these guys shave right?

I told them " just go with the lighter weights trust me.. *hint hint

We ended up using weights as little as 10 kilos for the barbell shoulder presses and 17.5 kilos for the bent over rows. Well, I already knew what was going to happen. 

I think these guys look bewildered he's too strong for the weights.

By the first minute of the first exercise in, I could see everyone's faces turning blue from the build up of the repetitions over a minute. Even a simple exercise like push ups can be incredibly torturous to hold for 1 minute straight. As each round was completed, I could almost hear a huge sigh of relief for finishing all the exercises. At the end of the day, it was nice to see smiles all round because they knew they accomplished something different in the gym than most gym goers that day. 

Essentially, what I did that evening was a simple example of circuit training. Something that can be done with a few friends and a few simple weights as long as the technique of the exercise performed is sound.You will encounter a new level of fitness that most gym goers will never understand and experience. 

I want to make a personal invitation to you readers out there to join us to take part in our workout just to feel the intensity of the workout and also to make some new friends.We will be doing a similar session next Wednesday at 730pm @Hougang Gym. Take the first step and I will promise you a fulfilling session full of fun, laughter and sweat!  Do post a comment or text myself @98415142 to for more details!!