FITNESS

Lower Body Muscular Endurance Workout

In conjunction with the Merdeka month, here is a simple 4 exercise combo to help build your lower body muscular endurance. Just like how a country is built on a strong foundation, let us bring our attention back to our base of support, the lower body.

Crossover Lunge / Curtsey Lunge: 4 Sets Set 1-10 Reps, Set 2-12 Reps, Set 3-14 Reps, Set 4-16 Reps The crossover/ curtsey lunge is a variation to the common lunge. This exercise challenges your balance while firing up the lower body.

SETUP

• Stand shoulder width apart. • Toes turned slightly out.

EXECUTION

• Crossover one leg to the back of the other leg. • Keep the spine neutral and lean the body forward a little. • Push the butt slightly back and lead the front leg’s knee forward to the 2nd/3rd toe of the front leg. • Drop the back leg down by bending the knee. • Drive your body back up by using the front leg Full Bodyweight Squat: 4 Sets Set 1-10 Reps, Set 2-12 Reps, Set 3-14 Reps, Set 4-16 Reps The good old squat is no stranger to everyone but it is undeniably one of the most effective workout for the glutes and lower body IF YOU DO IT RIGHT.

SETUP

• Stand with feet shoulder width apart • Toes turned out slightly.

EXECUTION

• Before going down, perform a hip hinge. • As you go down, push your butt back and lead your knee forward at the same. • Align your knees to the 2nd/ 3rd toe of your feet. • Make sure that your spine is parallel to the shin. • Move down & back up to starting position by moving the hip and knee joints together. Fly Steps: 4 Sets ( repeat for each side)

Set 1-10 Reps, Set 2-12 Reps, Set 3-14 Reps, Set 4-16 Reps Let us soar high and proud like the Jalur Gemilang with the single leg exercise.

SETUP

• Come to a single leg kneeling position. • Plant the back toes and lift the heel up. • Drop your arms directly under your shoulders and parallel to your front leg’s shin.

EXECUTION

• Drive your body up using the front leg. • Lift the back leg up and lean the body forward a little while keeping the core engaged and back neutral.

• Spread your arms out and keep your balance.

by Hazli Bojili FITM Borneo Images | Hazli Bojili

Glute Bridges: 4 Sets

Set 1-10 Reps, Set 2-12 Reps, Set 3-14 Reps, Set 4-16 Reps Before you’re done, let us give some extra attention to those glutes.

SETUP

• Lie facing up on the floor. • Bend your knees and bring your feet in just about one palm away from your hips. • Align the hip, knee, and feet in one line. • Place your arms by your side.

EXECUTION

• Lift your glutes up and squeeze at the top. • Avoid lifting the ribcage up to much, if your ribcage protrudes then you should relax your lower back slightly more and focus mainly on using your glutes during the lift.

Happy Merdeka month everyone! Be responsible, be safe and stay active.

rants & raves

Time for a road trip

You know what would be great to do after this pandemic? Finally going out with a bunch of friends and having fun! But not just any kind of normal hanging out, not going shopping or having brunch together. A real adventure. Yes. You should, absolutely gather your friends and head on out for a road trip! Now, I’m not talking about a day trip to the islands or down to Labuan for some pictures and shopping, but the kind where you must spend at least 1 night at your destination.

So, the plan is to either drive the biggest car your friend group has, drive two cars or, rent a van so you guys have more than enough space to fit yourselves and luggage. Alright I know that the idea of sitting in a boring old van for such an exciting trip sounds kind of disappointing. Right? But I’m not talking about just any normal van, I’m talking about renting a dope vintage looking Volkswagen camper van! Now that sounds interesting! In fact, Kombi 4 Rent just so happens to have this service. Wouldn’t it be so cool to be able to look back and say you went on a road trip with some of your best mates? It’s all about the experience! When else would you have an excuse to rent a camper van? It might end up as one of your best stories yet!

Now, you’re probably wondering where could you possibly go in a camper van in Sabah? Honestly, there are so many places! A night in Kudat, then a night up at the highlands of Kundasang or Ranau. On the way back down on the third day, stop by Tamparuli for some white-water rafting! You could also drive all the way to Kota Belud for a relaxing day by the river! Honestly, it’s up to you where you want to go. It doesn’t really matter because I guarantee you, you’ll have a blast.

by Cherelle Lim Images | Unsplash