The C+walk S, a new form of mobility assistance scooter, will go on sale at Toyota automobile dealers and be offered at rental and leasing stores from March 20, 2023 in Japan. In addition, Toyota has also improved the standing-type model C+walk T as well as the C+pod.

So what exactly are these?

Physical ability tends to decline with age, which limits daily activities such as shopping and going out. Toyota has continued to provide customers with a variety of options to bring “Mobility for All.” 

The C+walk mobility series is one such initiative, offering mobility options to suit each customer’s stage of life. At the heart of this approach is the creation of a better mobility society centered on people. 

Toyota is also working with corporations and local governments to research a new business model using the C+pod and C+walk series to address the needs of local communities together with Toyota dealers.

For example, in cooperation with the local government, C+walk S has been used as a means to help residents and tourists move around Hanawa Town Station in Fukushima Prefecture since around April. Toyota will also explore the potential of using these mobility vehicles to complement regional transportation in order to achieve a better mobility society.

On to the C+walk S

The C+walk S assists people who can walk on their own but have difficulty walking long distances and for long periods of time. It is a three-wheeled mobility vehicle that can travel on sidewalks and easily assess the road surface conditions ahead.

It is designed so that it is comfortable to use in walking areas, facilitating side-by-side travel and communication with fellow pedestrians. The C+walk S is also equipped with obstacle detection safety functions that help avoid collisions with obstacles or pedestrians ahead.

Other products in the new lineup

The C+walk T, a wheelchair attachment, will undergo a size and maximum speed update in order to comply with requirements for small and slow mobility that can be operated on sidewalks and public roads.

The C+pod, the biggest of the lineup, has also been enhanced through updates to the braking sensation in addition to regulatory compliance.

Catch the latest automotive news right here on AutoApp!

They say time flies when you’re having fun, but the obvious truth is, time flies no matter what you do. That’s right, without realising it, it’s been more than a year since we began adapting to a new norm. With COVID-19 has come a myriad of challenges, and many of us have fought (and continue to fight) our own unique battles. So it should come as no surprise that we experience ‘pandemic fatigue’ in some form or other. Being cooped up at home, the constant fear of getting infected, and feelings of frustration and restlessness are just some of the signs of pandemic fatigue. Experts have advised various ways to cope, and perhaps, some physical activity might also give you some reprieve. While there are some constraints still, enjoying the outdoors and getting some exercise is still possible.

If you’ve already explored most of the nature spots in Singapore, it’s time to switch things up. After all, Singapore is peppered with many green areas across the island, and many of these consist of curated gardens and parks both renown and known only to those in the neighbourhood. Best of all, admission to these parks is absolutely free! 

Singapore Botanic Gardens

1 Cluny Road, Singapore 259569

As the first UNESCO Heritage Site in Singapore, this one’s a no-brainer. As the first local botanic gardens dating back to the time of Sir Stamford Raffles, it may be one of the few places in Singapore that offer you a glimpse of the juncture between both our natural history and colonial past. 

The 160-year-old Gardens houses several different sections, including the National Orchid Garden and the Ethnobotany Garden. Of course, you may also be interested in catching a glimpse of the Garden’s resident swans. Regardless of where you choose to venture, the Botanic Gardens has many a tranquil sight to offer, making it the perfect spot for you to relax and unwind.

Opening Hours
Open 24 hours daily
Lighting hours: 7:00pm – 7:00am

Parking
Jacob Ballas Car Park
National Orchid Garden Car Park
Visitor Centre A / B / C Car Park

Bishan-Ang Mo Kio Park

Along Bishan Road and Ang Mo Kio Ave 1

At 62 hectares, the Bishan-Ang Mo Kio Park is not only one of the largest urban parks in Singapore, but also one of the most popular ones. With an old canal converted into a 3km-long Kallang River that meanders through the park, it’s not difficult to see why this park is an ideal place to kill time and take your mind off more stressful matters.

The meticulously planned landscape hardly looks out of place even amidst different clusters of HDB flats, and is well-equipped to support different activities. With a wide variety of flora and fauna including the famous Bishan otters, you’ll hardly be bored even if tranquility doesn’t come immediately to you. 

Opening Hours
Open 24 hours daily
Lighting hours: 7:00pm – 7:00am

Parking
Bishan-Ang Mo Kio Park Carpark A / B / C

Jurong Lake Gardens

50 Yuan Ching Road, Singapore 618661

Like the Bishan-Ang Mo Kio Park, Jurong Lake Gardens is one of Singapore’s newer urban parks, and tops the former in size at a sprawling 90 hectares. Jurong Lake Gardens brings together Lakeside Garden, Chinese and Japanese Gardens, and Garden Promenade, though the Chinese and Japanese Gardens are currently closed for redevelopment.

Nonetheless, there is more than enough of the Gardens left to explore, with a myriad of different habitats such as freshwater swamps and open grasslands reminiscent of those in foreign destinations.

Opening Hours
Open 24 hours daily
Lighting hours: 7:00pm – 7:00am

Parking
Jurong Lake Gardens North / South Car Park

Bonus: Shiseido Forest Valley and HSBC Rain Vortex

Jewel Changi Airport, 78 Airport Boulevard, Singapore 819666

While not officially listed as a garden or park by NParks, the Shiseido Forest Valley is a wonderfully curated work of lush green landscaping, and I will fight anyone who tells me otherwise. Located at the heart of Jewel Changi Airport, everyone’s favourite airport shopping mall, the Shiseido Forest Valley and HSBC Rain Vortex are among the most Instagramable attractions.

Of course, that’s not all there is to the largest indoor waterfall and the surrounding garden. Jewel houses more than 2,000 trees and over 100,000 shrubs throughout the complex, and many of the 120 species can be found at the Forest Valley. There is ample seating area, and quiet corners where you can enjoy both the view of the fountain and the vibrant greenery around you. Coupled with the air-conditioned environment, the Forest Valley is a comfortable place to let your mind wander, and if you’re lucky, you might even catch an indoor rainbow if the light filters in just right. 

Opening Hours
Rain Vortex operating hours: 9:00am – 11:30pm

Parking
Jewel Changi Airport

Special mention: Pasir Ris Town Park

Along Pasir Ris Central, Opposite Pasir Ris MRT Station, Singapore 519639

Ok, sure, maybe there’s a bit of personal bias in this inclusion, but hear me out.

Pasir Ris Town Park is by no means fancy or extensive — it won’t take you more than half an hour to circumvent the entire park, after all. But the little park houses more than a few facilities that will keep you occupied. For one, you can always stop by the Pasir Ris Hawker Centre if you’re hungry. Right by it is the Sports and Recreation Centre if you prefer more structured workouts. There’s also a fishing pond in the middle of the park, and you can try your luck at angling for a fee, and bring your catch home. Did I mention that a family of otters frequents the canal that runs alongside it too?

But despite all these features packed into this small plot of land, my favourite thing about the park is always the view. Sure, it might not be as fancy as some of the other places on this list, but find yourself in the right place at the right time, and you’ll get to enjoy a visual treat every once in a while.

Opening Hours
Open 24 hours daily
Lighting hours: 7:00pm – 7:00am

Parking
Pasir Ris Hawker Centre
Pasir Ris Town Park

Looking for other ways to stay physically active? Give these home workouts a try!

With the Lunar New Year imminent, so too are holiday preparations for some households in Singapore. With the slightly relaxed meet-up regulations introduced in Phase 3, many of us are probably looking forward to hosting our extended family and friends for the festive celebrations. But, thanks to work-from-home arrangements, our homes have probably been rearranged, and could use a good spring cleaning before we entertain visitors.

Spring cleaning before the New Year stems from the belief of sweeping away bad luck from the previous year, and in modern times, this is often combined with the famed ‘KonMari’ methods of tidying up and only keeping things that “spark joy”. If you’re at a loss and don’t know where to start, we’re here to help! Here are some of the places you didn’t know needed spring cleaning.

The Obvious: Your home

While it may seem like we are stating the obvious, doing a major spring clean is never as easy as it sounds. If you’ve been conscientiously maintaining your home like the domestic god/goddess you are, skip on ahead to the next point. For the rest of us who struggle more often than not, here are some tips that might help. 

Check your cupboards and drawers

While getting rid of the dust and dirt is one aspect of spring cleaning, decluttering is a fairly major component as well. Cupboards and drawers often hide things away from prying eyes, and I am often more than guilty of chucking items into them when I have guests. Over time, these can become forgotten, and while you might dread to discover what you could possibly unearth, perhaps you might also find some knick-knacks you thought had gone missing since two Christmases ago.

Compartmentalise your space

Are you the sort to keep the spare nuts and bolts that came with your IKEA bookcase, only to never actually use them? If you’re the type who prefers to have everything “just in case”, you’ll be glad to have your items stored in compartments by the time you need them. To make things even easier, label your compartments so you won’t have to hunt high and low for that box of something-something you left somewhere.

Donate or give things away

During your spring clean, you might uncover clothes, appliances, and items that you no longer use. If these are still in great condition, consider donating or giving them away instead of tossing them in the trash. Not only does this help reduce waste, but you might also be able to help someone else in the meantime. After all, as the Chinese saying goes, doing good deeds can bring the greatest joys.

The Ignored: Your car

If you’ve got plans at the back of your head to get your car detailed for the new year, that’s great! (Psst, we may or may not have some great deals for you. Just ask our friendly service team!) But don’t forget, getting your car looking shiny and new again is not the end of it. If there are plans to shuttle your family to Grandma’s for a reunion dinner, cleaning out your interior is equally important.

Check your compartments

And I don’t just mean your glove compartment or boot. Check your cupholders, the holders on the side of your doors, and the pockets behind the seats. Depending on who your frequent passengers are, you might find a special surprise somewhere. It’s also a good opportunity to check the expiry date on your parking coupons, refill the emergency candy jar, and if you find some stubborn stains that look like too much of a hassle, give AutoApp a call!

The Forgotten: Your tech

There’s no arguing that technological advancements happen at a rate faster than we can keep up with. Personally, I’ve cycled through five iPhone models in the last 10 years, and while the allure of new and cool tech is partly to blame, many of my devices were still in working condition when I switched to the upgraded model. The same can be said about our other devices too, as older tech slowly but surely become obsolete and unusable. For devices you no longer need, here’s a list of places you can drop them off to either recycle, donate, or sell your old tech.

Do a camera roll purge

If you’ve got thousands of photos and videos in your smartphone’s camera roll, you, my friend, might be a digital hoarder. We feel you. Technology has made it so easy for us to capture all these important moments that documenting our lives in pictures is practically second nature. Whether it’s our children, furbabies, the places we’ve travelled to, and the things we love, it’s easy for a photo collection to grow out of control till your device is constantly reminding you to make space and delete something.

But, amidst all these lovely memories surely are some less pleasing ones — blurry pictures when your hand shook, memes you saved but don’t find funny anymore, or five versions of the same picture edited differently. These should be the first to go during your purge, and before long your camera roll will find itself with some breathing room again.

CDs, VCDs, DVDs? What’re those?

If you have no idea the answer to this question, good for you. With so many music and video streaming services available, physical discs are meeting their slow but sure demise as mainstream sellables, though there is still a small, niche market for special collectors’ editions. Nonetheless, if you’ve still got copies of your favourite K-drama or blockbuster movie on VCD from Kim Poh, these can move higher up your to-go list, as alternatives are easily available on the likes of Viu and Netflix.

What about those old CD mixtapes you used to listen to? Got you covered, says Spotify and Apple Music.

The Essential: Your wellbeing

The most unexpected and also the most challenging spring-clean is your own wellbeing. Our shoulders often carry the weight of our worlds, and these loads can become too much to bear after a long time. There will always be problems and stresses that we have difficulty coping with, and I’m not suggesting that shirking all responsibility and going YOLO is the best solution. But, if there are ways to ease our minds even a little, why not lighten the load? Your mind and heart will feel relieved, even if it doesn’t spark complete joy.

Let go of old grudges

If you’ve been hurt in the past, it’s easy to nurse that hurt into a grudge. It won’t be easy, but being able to let go and move on from past hurt also means redirecting that emotional energy into moving forward. Instead of thinking of it as forgiving and forgetting (both of which are not easy), consciously deciding that the grudge is no longer worth your mental and emotional dollars can set you on an easier path forward.

Put a stop to toxic relationships

You’ll recognise a toxic relationship if being around that person or place has you feeling constantly drained, at a loss, or stressed. You might also experience a lack of support, or be on the receiving end of verbal abuse. These are only some of the signs, and toxic relationships can manifest in many ways, both at home or in a workplace. Depending on the circumstances, these can be dealt with by either walking away, or working towards fixing the relationship. Neither are easy roads to take, but with the right support, are definitely roads worth taking.

We’ve got more lifestyle hacks up our sleeve, and plenty of car care tips too!

Okay, so here’s the deal. People tend to think of New Year’s resolutions as a sort of To-Do list. But a lot of the time, New Year’s resolutions aren’t something you can just cross off in a matter of days, let alone months. So your plans to “travel more” were scrapped because of the pandemic, and “losing weight” was out of the question with all those McSpicy meals you treated yourself to during your work-from-home sessions.

Well, take a deep breath because everything is okay.

If you managed to accomplish some of your goals or even all of them, well done you! But if you’re like many others who didn’t quite get to accomplish everything you set out to do this year, this might help you make better resolutions for 2021.

Next year, start smaller.

The biggest mistake people make when planning out New Year resolutions is setting out unrealistic goals. It’s good to be ambitious, but remember that your goals need to be achievable within the time frame you set. A good way is to break up your goals into manageable chunks. If you plan Mount Kinabalu but have never climbed a mountain before, then start small. Hike up those staircases at your HDB block several times a week, then go up and down Bukit Timah hill until you’re sure your body can handle something more. There are some cases where a YOLO is not gonna cut it.

Don’t fret, maybe some goals aren’t important anymore.

Sometimes resolutions just stop making sense. Maybe you started the year gearing up for a promotion at work. But suddenly your company’s structure changed and you don’t really want it anymore. Or perhaps you wanted to lose weight, but decided you much rather just bulk up instead.

Okay listen here, friend. It’s okay to let some goals go.

Don’t think of it as you’re making an excuse or chickening out. Lemme put it this way – if you drive out in the morning for Nasi Lemak, but halfway through you start craving a McDonalds breakfast meal, are you going to just journey on to the Nasi Lemak stall anyway? Let it wait. Be brave and embrace the Sausage McMuffin, I’d say.  

Just remember, you aren’t alone.

Just because New Year’s resolutions are something you make on your own, doesn’t mean you have to go at it all alone. Afterall, nothing says motivation better than having a friend next to you cheering you on while you do your 100th 10th sit up at the gym! Next year, share your goals with people close to you who you can rely on or maybe even consider joining support groups, and you’re sure to go much further than you thought you would otherwise. There’s always strength in numbers, afterall!

Less thinking, more doing.

It’s always good to plan out how to achieve your goals. But over-planning and mulling over things too much will not get you anywhere. You want to spend more time with your significant other, so you spend weeks planning out an elaborate staycation, complete with romantic dinner at an exclusive restaurant and specific activities you can do throughout the day. While that’s all well and good, all that time spent deciding what to do means less time actually spent with your loved one, since you were caught up with planning. Sometimes, doing less is indeed more.

Every bit counts so be remember to keep track.

Apart from breaking your goals into smaller, more manageable chunks, be sure to keep track of what you’ve accomplished along the way. If you’re planning to achieve fitness goals, make a list of all the steps you need to take, and then cross them off one by one. Apart from giving you that extra boost of motivation, it’ll also help you remember the all-important journey to success! If you need some help with keeping track of your goals, you could even make use of nifty apps like these!

Now that you know how to plan your New Year’s resolutions more effectively, why not kickstart your fitness goals with these exercises or just mull them over at a relaxing staycay?

Have you been feeling restless or unmotivated lately? Taking a breather occasionally is important for both our physical and mental health. One study has shown that spending time in nature can help reduce stress, anxiety and depression. For a small country, Singapore has no shortage of hiking trails and parks that make great destinations for exercise and relaxation.

Why not take a drive to one of Singapore’s numerous nature spots for some exercise? Unmask, unwind, and immerse yourself in the greenery for a relaxing experience. A good brisk walk or climb up a hill would do wonders for your well-being and health. Check out these hiking trails that will surely get you some peace of mind, if not exercise.

While outdoors, remember to always practise good hygiene and wear a mask when you are not exercising.

Finally, don’t forget to pack some water to stay hydrated, insect repellent to keep the bugs away, and bags for your own trash!

Tips

• Before visiting any of these parks, check the crowd levels at these venues on the Safe Distance @ Parks website.
• For botany enthusiasts, download a plant identification app to learn more about the different species found in Singapore. (App Store / Google Play)
• Alternatively, you can visit NPark’s database of the flora and fauna found in Singapore, Flora Fauna Web.

Admiralty Park

31 Riverside Road, Singapore 730000

At 27 hectares, Admiralty Park is the largest park in Singapore’s northern region. With facilities including playgrounds and open lawns, the park is an ideal place for family outings and gatherings (but in groups no larger than five for now, please).

Twenty hectares of the park is dedicated to secondary forest, mangrove, riverine and open grassland habitats. Explore the park as you unwind, and keep your eyes peeled for interesting flora like the Putat Kampung Tree and the Hedgehog Rattan, an increasingly rare plant in Singapore. 

Opening Hours
Open 24 hours daily
Lighting hours: 7:00pm – 7:00am (no lights in the forested area after dark)

Parking
Sakura International Buffet Car Park, 31 Riverside Rd

Bukit Timah Nature Reserve

Hindhede Dr, Singapore 589318

Bukit Timah Nature Reserve is perhaps one of the most iconic nature spots in Singapore. Many of us would have (fond or not-so-fond) memories of school trips and training camps that had us trek up to the hill’s peak. If you’re looking to burn some serious calories while getting out of the house, Bukit Timah Hill might just be for you.

Not only is Bukit Timah Hill the highest hill at 163m, it is also one of the few remaining primary rainforests left in the country. Like many other tropical ecosystems, Bukit Timah is home to a rich biodiversity. The ASEAN Declaration on Heritage Parks lists Bukit Timah as one of its 35 protected regions.

Opening Hours
7:00am – 7:00pm daily

Parking
Visitor Centre
Free parking: 7:00am – 7:00pm daily (No overnight parking)

Central Catchment Nature Reserve

601 Island Club Road, Singapore 578775

The Central Catchment Nature Reserve is the largest of all nature reserves in Singapore consisting of over 2,000-hectares of primary forest. You might also know it colloquially as MacRitchie Reservoir, one of Singapore’s seventeen, and also its oldest reservoir. A 20-kilometre network makes up the MacRitchie Trails, where you may be lucky enough to have some animal encounters! Just be sure not to feed the macaques.

While the Central Catchment Nature Reserve and Bukit Timah Nature Reserve used to be one contiguous forest, the Bukit Timah Expressway (BKE) now divides the two areas. The two reserves have since been reconnected by the Eco-Link@BKE which allows animals to cross between the two areas. Public access to the bridge is restricted. 

Opening Hours
7:00am – 7:00pm daily

Parking
Venus Drive Carpark
Free parking: 7:00am – 7:00pm (no overnight parking)

Chestnut Nature Park

Chestnut Avenue, Singapore 679514

If you’re more of a cycling enthusiast, you’d be happy to hear that Chestnut park has its own dedicated mountain biking trail away. You won’t have to worry about accidental collisions with hikers. Do watch out for any animals that might cross your path, though, as you probably don’t want to turn them into roadkill!

You might want to bring a pair of binoculars too, as bird watching is also one of the recommended leisure activities to try at Chestnut Nature Park. Just try not to cough or sneeze at the inopportune moment.

Opening Hours
7:00am – 7:00pm daily

Parking
Chestnut Nature Park, 201 Chestnut Ave
Free parking: 7:00am – 7:00pm (no overnight parking)

Coney Island Park

Punggol Promenade Nature Walk, 829325

Another site ideal for bird watching is Coney Island Park, located near the Punggol Promenade Nature Walk. You may spot a flock of parakeets whizzing through the forest canopy, or possibly discern a Baya Weaver’s nest tucked away in Acacia trees.

Sustainability fanatics will be pleased to know that many of the park’s seats, signs, benches and boardwalks are recycled and made from uprooted Casuarina trees. Feel the wind on your cheeks by enjoying a bicycle ride through the island park via the Coney Island Park Connector.

Opening Hours
7:00am – 7:00pm daily (gates will be closed after 7:00pm)

Parking
Coney Island East Entrance, West Entrance

Mount Faber Park

Junction of Kampong Bahru Road and Telok Blangah Road, 099448

Many of us will remember Mount Faber Park first for the cable car rides that cross into Sentosa Island. However, did you know that Mount Faber Park is also one of the oldest parks in Singapore? The park is covered mainly with secondary rainforest that helps stabilise the terrain, especially during our monsoon months.

In addition to many lookout points that will gift you a stunning view of the southern end of Singapore, you can also learn more about some local historical events at Faber Point, the highest point of the park. Why not try catching the sunrise one of these days?

Opening Hours
Open 24 hours daily

Parking
Mount Faber Park, 109 Mount Faber Road

Pasir Ris Park Mangrove Swamp Boardwalk

60 Pasir Ris Drive 3, Singapore 519497

Hide away from the sun and step into the cool and still air of the mangrove swamp located at Pasir Ris Park. You might want to walk instead of cycling or pushing your bike along, lest you scare away any mudskippers that prefer to hide in plain sight. Be on the lookout for monitor lizards too. These naturally shy creatures won’t attack unless provoked, so be sure to keep a safe distance from them.

If you follow the trail of the mangrove swamp that grows alongside Sungei Tampines, you’ll eventually arrive at a three-storey bird watching tower ideal for observing and photographing the swamps feathered inhabitants.

Opening Hours
Open 24 hours daily
Lighting Hours: 7:00pm to 7:00am daily  (lighting not available along the mangrove boardwalk)

Parking
Pasir Ris Park Carpark B, Pasir Ris Drive 3

Sungei Buloh Wetland Reserve

301 Neo Tiew Crescent, 718925

The Sungei Buloh Wetland Reserve is another of 35 protected regions under the ASEAN Declaration on Heritage Parks. The 202-hectare of mangroves, mudflats, ponds and forests, providing an even larger sanctuary for the flora and fauna that call it home, including a certain Estuarine crocodile. 

The park is also well known as a popular stopover site for migratory birds, so you might just get the chance to spot some species not native to Singapore.

Opening Hours
7:00am to 7:00pm daily (entering or remaining in the nature reserve after 7pm is not allowed)

Note: The Mangrove Gallery at the Wetland Centre and Nature Gallery at the Visitor Centre are closed from 7 April to 4 May 2020 (dates inclusive)  in line with the Ministry of Health’s advisory to minimise further spread of COVID-19. 

Parking
Visitor Centre, 60 Kranji Way
Free parking: 7:00am – 7:00pm (no overnight parking)

Wetland Centre, 301 Neo Tiew Crescent
Free parking: 7:00am – 7:00pm (no overnight parking)

Feeling hungry after that workout? Check out some of our favourite makan places!

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A third of the year is already done and dusted, and 2020 is turning out to be quite the year so far. Amidst adapting to changes and reorganising ourselves, some of us might have forgotten the new year resolutions we had made for 2020. That’s completely understandable, and if your resolution had been to lead a healthier lifestyle and exercise regularly, don’t fret! It’s never too late to start working towards your fitness goals, and our four-week workout plan is the perfect place to begin.

In collaboration with Fitness Core’s JQ Chew, this four-week workout plan covers a range of exercises that will help you build and tone different parts of your body while ensuring you have sufficient rest in between.

If exercise was never quite your thing, don’t worry, because we’ve made sure that the workouts start simple and gradually increase in difficulty. At the end of the four weeks, you’ll not only feel fitter, but also find that exercising regularly comes more naturally than before. So, don’t wait any longer to achieve those fitness goals, and get started on this workout plan with your family and friends in the comfort of your own home!

Before beginning your workout, remember to dress in comfortable clothing that do not inhibit movement, and to warm up and stretch.

Exercises

We’ve introduced to you some exercises in our first workout article, where you can read more about push-ups, mountain climbers, oblique crunches, planking, lunges and squats. 

Here, we’ve included some additional exercises that you can try. If some of these exercises are new to you, check out the tips below to help you avoid straining yourself and causing injury.

Jumping jacks

Begin by standing with your feet together, hands by your sides.
1 rep consists of 4 counts:
1 – Jump and move your arms and legs simultaneously; your arms stretched out to the side, and your feet shoulder-width apart.
2 – Jump and return to your starting position.
3 – Jump and raise your arms, clapping your hands above your head, feet shoulder-width apart.
4 – Jump and return to the starting position.

Leg raises

Lie on your back. Place your hands beneath your buttocks to support your lower back.
Raise your legs perpendicular above the floor.
While keeping your legs straight, lower them slowly towards the ground. Let your legs hover over the floor instead of dropping it down completely.
Raise your legs back up to the starting position, and repeat the exercise.

High plank

Lie on your belly, and place your hands beneath your shoulders.
Tuck your toes, and push yourself up into a high plank position.
Ensure that your shoulders are directly above your hands.
Engage your core muscles, and ensure your belly does not dip towards the floor.

High knees

Stand straight with legs shoulder-width apart.
Lift your right knee up so that your legs form a 90-degree angle, before switching quickly to your left knee to complete 1 rep.

Russian twists

Sit with your knees bent. Ensure your weight is rested on your sit bones and lean back slightly. You should not feel any pressure on your tailbone.
Keep your knees bent and lift your feet off the ground.
With your hands clasped in front of you, begin twisting your upper body from side to side.
1 rep consists of one twist to the left and right.

Burpees

Stand with feet shoulder-width apart.
1 full burpee rep consists of the following steps:
1 – Squat and place your hands on the floor in front of you.
2 – Kick your both legs back, so that you are now in a high plank position.
3 – Bring your legs back in so that you are squatting again.
4 – Jump up with your arms raised towards the ceiling.

To challenge yourself, perform an additional push-up after step 2.

Four-week Workout Plan

Week 1

Week 2

Week 3

Week 4

Great job completing the four-week workout! Keep up the good work by repeating the workout outlined in Week 4, or continue challenging yourself by increasing the number of exercise reps, or workout sets. Let’s all stay healthy and safe as we see through the second circuit breaker round!

For more ideas on how to keep busy during the circuit breaker period, check out our other articles here.

Don’t you just ‘love’ it when your plans get disrupted? Fret not, even as your gym is closed indefinitely, your weekend JB plans go down the drain, and your car’s service reminder comes up. Right after you’ve been told to work from home for the next couple of weeks. 

Well, now you can let AutoApp take care of your car’s urgent repair needs, while giving yourself a much-deserved break. Maybe Netflix is your go-to downtime activity, but how about switching up your sofa-bound routine with some exercise instead? Boredom-killer, mood-lifter, stay in shape all at the same time? That’s three birds with one stone!

We caught up with Fitness Core’s JQ Chew, a FISAF-certified personal trainer, who gave us some tips on how we can stay in shape during our Leaves of Absence, Stay-Home Notices, or Quarantine Orders! Break a healthy sweat with these exercises in the safety and comfort of your own home while your car gets fixed. So why not give your body a tune-up as well?

Before your workout, ensure that you are properly dressed in comfortable clothing that does not inhibit movement. Remember to warm up and stretch to increase blood flow to your muscles, preventing injury and muscle strain.

Note: Not all workouts and exercises are suitable for everyone. Consult your doctor before attempting any workout plans.

Workout Set

Perform 3 rounds of 6 exercises with 40 seconds of work, followed by 20 seconds of rest in between each exercise.

Rest for 1 full minute between each round. This workout will take less than 25 minutes, including warm-up and cool-down.

 Tip: Use an interval timer to help you keep track of your workout timing. (App Store / Google Play)

UPPER BODY

Start your workout with these upper body exercises that will get your blood pumping. A strong upper body helps maintain good posture and also boosts bone health.

Push-ups

Start in a high plank position.
Bend your arms, ensuring they are at about 45 degrees, and push away from the floor to straighten your arms.
If you are experiencing difficulties, you can lower your knees to the ground.

Mountain climbers

Start in a high plank position. Ensure your shoulders are directly over your wrists.
Bring one knee towards your elbow, quickly followed by the other, as though you are running on the spot.

CORE

Next, work on strengthening the muscle groups that are important for good balance and posture.

Oblique crunches

Lie on your back with your knees bent and both feet off the ground.
Extend your right leg out, and bring your right elbow to your left knee.
Alternate and repeat the movement as though you are pedalling with your legs in the air.

Planking

From a high plank position, lower yourself to rest on your forearms. Ensure that the shoulders are directly over the elbows.
Keep your core muscles firm, and ensure your belly does not dip towards the ground.

LEGS

Finally, wrap up your workout routine with these leg exercises. A balanced workout reduces the risk of injury, and working your legs burns more calories too!

Lunges

Stand with your feet shoulder-width apart.
Step forward and place one foot with both knees bent at 90-degree angles.
Step back to the original position, and repeat the exercise by switching to the other foot.

Squats

Stand with your feet shoulder-width apart.
Lower your hips back and bend your knees, as though sitting down on a chair. You may like to reach your hands forward for better balance.

Congratulations on completing your workout! Spend the next few minutes taking deep breaths and stretching to cool down so that your body recovers faster in time for your next workout.

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