Fuel Athletics coach Matin Fayzal shows that an effective workout is one where you can see your performance improve, writes Aznim Ruhana Md Yusup.

1. 10-step run
Running back and forth is probably the easiest fitness routine that anyone can do. So set a cone or marker to set the starting point, and take 10 steps forward before placing another cone.


10-step run. Photo by Nik Hariff Hassan.

Then from either cone, run forward, touch the cone and run backward. Continue to do this for one minute.


10-step run. Photo by Nik Hariff Hassan.

2. High jump knee tuck
At Fayzal’s gym, an athlete’s skill level at Crossfit is categorised as beginner, intermediate, advanced and professional.


High jump knee tuck. Photo by Nik Hariff Hassan.

“To break away from the beginner level, the high jump knee tuck is the clincher. If you can do this, it means you’ve got power, flexibility and range.”


High jump knee tuck. Photo by Nik Hariff Hassan.

Start with a jump, raise your knees and hug them in mid-air before you land. Do as many jumps as you can in one minute. Then rest for one minute before repeating the sets for five rounds. If the knee tuck proves difficult for you, complete the set by doing a vertical jump.


High jump knee tuck. Photo by Nik Hariff Hassan.

Follow Fuel Athletics on Instagram at @fuelathletics and @fuelprime.

aznim.ruhana@nst.com.my

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