Feel the burn in your arms, legs, bum and tum.
Photos: Frenchescar Lim
“There’s a misconception that if women lift weights, they’ll get bulky,” says Rishi Mirpuri, trainer and deputy general manager at Ultimate Performance Singapore. Client Chloe Tong’s lean physique is a prime example that this impression is moot.
This misjudgment could have arisen from seeing female body builders, but Rishi wants to make it clear that it’s not a straightforward conclusion. “If your goal is to improve body composition and work on muscle toning, then you’re going to be on a calorie deficit,” he explains. “It’s scientifically impossible to get bulky.”
The exercises Rishi has planned can either be done with bodyweight, or you can take it up a notch by incorporating dumbbells. While Chloe predominantly uses weights and machines, the routine includes exercises that she is familiar with.
And if you’re new to these exercises, Rishi recommends working on the motions till you’re confident with your form. “Learn the movement first, feel the right muscles and then add weight or reps to progress,” he advises.
Not sure if you’ve got the right form even after you’ve followed the instructions to a T? Get someone who knows what they’re doing to watch you.
(Also read: 5 Great Strength Training Benefits For Women)
The Plan
For each of these exercises, do 15 to 20 reps or 10 to 12 reps if you add a weight. Go for 3 to 4 sets. If you’re pressed for time, try doing half the exercises on one day, and the other half on the next. Working out twice a week is all you need to see your strength progress.
Chloe Tong, the better half of Grab CEO Anthony Tan demonstrates the moves in this workout video.
1. Pushup
Get into a plank position on the floor, with your hands shoulder width apart or slightly wider. Ensure that your spine is neutral – neck to hip in a straight line.

[A] Pushup

[B] Pushup
Beginner tip: Start with your knees on the floor first, before progressing to a full pushup.
(Also read: 5 Push-Up Variations That Will Tone You More Than Standard Push-Ups)
2. Chin-up
Place your hands in a neutral or underhand grip on the chin up bar, with your arms fully extended.

[A] Chin-up

[B] Chin-up
Beginner tip: Use a resistance band (looped around the base of your feet to the bar) to assist you with the movement, before progressing to a bodyweight chin-up.
(Also read: How to Do a Pull-Up, According to A CrossFit Trainer)
3. Glute Bridge
Position yourself lying on the floor, or lean your upper back on the edge of the bench (advanced).

[A] Glute bridge

[B] Glute bridge
Tip: Be careful not to overextend at the top of the movement by excessively arching your lower back.
Level up: You can perform this exercise using your bodyweight, a single dumbbell or a loaded barbell. The dumbbell or barbell should be placed at the crease of your hips.
4. Split Squat

[A] Split squat

[B] Split squat
Push through both legs and return to the starting position. Complete your reps on the same leg before changing sides.
Tip: Start with your weaker leg in front.
Level up: You may use dumbbells (one in each hand) for this exercise.
(Also read: The Right Way to Do Squat Exercises)
5. Flat Reverse Crunch

[A] Flat reverse crunch

[B] Flat reverse crunch
6. Incline Bench Ab Crunch

[A] Incline bench ab crunch

[B] Incline bench ab crunch
Beginner tip: Increase the incline before progressing to a lower incline.
(Also read: 9 Crunch Variations That Will Give You Six-Pack Abs)
7. Body Weight Squat

[A] Body weight squat

[B] Body weight squat
Tip: Ensure that your knees don’t collapse inwards as you complete the movement.
Level up: Take 3 seconds to lower yourself, and 3 seconds to stand up.
8. Romanian Deadlift

[A] Romanian deadlift

[B] Romanian deadlift
9. Hyperextensions
Climb onto the machine and lie face down with your ankles firmly pressed up against the foot pad. Adjust the thigh pad so that it covers your upper thighs only.

[A] Hyperextensions

[B] Hyperextensions
Beginner tip: Set up the machine such that your body starts off more upright. Increase the slant as you get stronger.
(Also read: How to Use Gym Equipment Correctly & Avoid Injuries)