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Workout Wherever You Are

#Fitness & Health

Welcome to True Group’s Home Workout Programme!

Not being able to hit the gym or attend your favourite group exercise class? This handy eGuide is just what you need.

You’ll find in this eGuide an exercise plan, links to workout videos and some great tips to help you get and stay fit wherever you are - whether it is at home, the gym or a park. So, put on your workout gear and let’s get started!

Why Exercise

Everyone knows that working out improves muscle tone and burns calories but did you also know that exercise helps to:

  1. Build your immunity
  2. Strengthen your cardiovascular system
  3. Improve endurance and lung oxygen capacity
  4. Make your body more efficient at getting oxygen into the bloodstream and transporting it to the muscles so that you experience less shortness of breath during exercise over time
  5. Decrease the risk of developing health conditions such as stroke and heart disease
  6. Fight anxiety and depression (exercise releases feel-good endorphins and other natural brain chemicals that can enhance your sense of well-being)
  7. Improve sleep

Home Workout Programme

Stay safe

Before we start, here are a few important safety tips:

  1. If you are new to exercise or are recovering from an illness, make sure that you get clearance from a medical professional/doctor to exercise
  2. Find a space where you can move freely in
  3. Remove clutter and objects on the ground around you
  4. Always start your workout with a warm up
  5. Hydrate before, during and after
  6. Do not touch your face with soiled hands
  7. Wash your hands with soap after your workout



Can't decide what workout to do? Before you start your workout, it is important to create a workout plan so you have a good idea of what to do. Penning down your workout plan is a great way to stay committed!

When planning your workouts, start with your fitness goals and create your workouts around that goal. If you are a begginer, start slow and work at your own pace while you progress slowly. When planning for a week, try to exercise 3-5 times a week* and remember to schedule in 1-2 recovery or rest days in between.

Lastly, as you embark on your work out for the week, remember to eat well, sleep well and stay hydrated!

*Guidelines recommended by the American College of Sports Medicine (ACSM)


Workout Whenever: Equipment-free bodyweight workouts

This eGuide presents two different types of workouts programmed to ensure that you get a great workout whenever, wherever. Choose the workout you want, based on how much time you have and your preferred intensity.

The Programme

Warm Up

As with every workout, it is important to first do a dynamic warm up. This is to help increase blood flow to your muscles and improve flexibility in your joints and muscles to reduce injuries and improve performance.

We have prepared three different dynamic warm ups for you to do prior to starting your workout.

After you have completed your warm up, pick your preferred exercise circuit.

Workout Circuit 1: Tabata

Time pressed? Try Tabata. This Tabata circuit is a total body workout that maximises your output over just 4 minutes (excluding warm up and cool down). This is a no-equipment bodyweight workout that can be done anywhere. Expect 8 rounds of 20 seconds of work at an effort level of your choice followed by 10 seconds of rest.

Our workout videos showcase two options for you, with a progression for each move if you are keen to take on a challenge!

Workout Circuit 2: Bodyweight Circuit

This circuit is flexible and adaptable to all fitness levels as you can choose the intensity of your workout by picking the relevant work:rest ratio. If you are a beginner, start with a 30s:30s work:rest ratio. If you are looking for a challenge, you can choose to work at a higher, more advanced, work:rest ratio.

Once you have selected your work:rest ratio, you can select two exercises from each group to target different parts of the body – Upper body (A), Lower body (B) and Core (C).

In each group, select:

  • 2 x Upper Body (A)
  • 2 x Lower Body (B)
  • 2 x Core (C)

We have basic and advanced options to choose from, so depending on your fitness level, you may wish to mix it up with the advanced moves.

The bodyweight circuit exercises are:

Upper Body (A) Lower Body (B) Core (C )
Tricep Dips Alternate Reverse Lunge Walking Plank
Push ups Alternate Side Lunge Inch worm
Dynamic Tabletop Squats Bridge
Advance Upper Body (A) Advance Lower Body (B) Advance Core (C )
Single-leg Tricep Dips Jump Lunge Plank push up
Spider Push ups Travelling Side Lunge Walkout Inch worm
Dynamic Tabletop with overhead lift Squat Jumps Bridge


Here is a sample workout:

There are so many ways you can create your own workout mix - the choice is yours!

Cool down

Do you feel sore after a workout? Doing a proper cool down at the end of every workout might be what you have been missing. Cooling down or ‘movement recovery’ is important as it helps to prevent injury and remove waste products from the muscles. We have prepared three different stretches targeted at different body parts.

Remember to stretch often to move better and feel better!

Video Links

We hope that you have learnt a few new exercise moves from our Home Workout Progrmame eGuide and given yourself a challenge with our total body workout circuits. For our complete playlist, check out:

Home Workout Programme:

Full Video Playlist


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