Your Weekly Workout Routine!
Looking for a workout that fits seamlessly into your lifestyle? We’ve put together a simple yet effective routine you can do right here at Kaya!
Share:
Staying active isn’t just about looking good; it’s about feeling strong, energized, and confident in your body every day. Whether you're a beginner just starting your fitness journey or someone looking to shake up an existing routine, having a structured workout plan can make all the difference. Those looking to get into better shape or simply want to be healthier can follow this weekly workout routine which can be completed at Kaya Health Club in Prahran.
Monday – Chest, Shoulders, Triceps
- Dumbbell Chest Press 3x10
- Dumbbell Shoulder Press 3x10
- Standing Incline Cable Fly 3x12
- Dumbbell Lateral Raises 3x12
- Chest Press Machine 3x10
- Lying Barbell Triceps Extension 3x10
Rest between sets: 1:30-2 mins
On Monday, the focus will be on the upper body targeting chest, shoulders and triceps in order to boost muscle definition and create a balanced sculpted physique (change last part maybe). It’s recommended to do a warmup set prior to starting each exercise and stretching your muscles prior to the workout to prevent injury.
Tuesday – 45 min Cardio session
On Tuesday, the focus will be on doing cardio which will help build cardiovascular fitness as well as give your muscles time to recover from the previous day. At Kaya, you’ll have access to a variety of cardio machines from treadmills, cross trainers, steppers and upright bikes allowing you to cater your cardio to your personal preference.
Wednesday – Back, Biceps, Abdominals
Starting off with abdominals, you’ll do each exercise for 30 seconds before immediately switching to the next one. After completing a set, take a rest of 1-2 min before going to the next set. For the plank, aim to hold until failure.
- Set 1: Abdominal Twist with Ball, Sit Ups, Heel touches, Knee Touch Crunch
- Set 2: Plank
- Set 3: Abdominal Twist with Ball, Sit Ups, Heel touches, Knee Touch Crunch
Following the abdominal exercised, you'll move into the following sets aimed to target the back and biceps:
- Pull ups 3x8
- Seated Cable Rows 3x10
- Rear Delt Dumbbell Flys 3x12
- Barbell Curls 3x10
- Dumbbell Hammer Curls 3x10
Rest between sets: 1:30-2 mins
On Wednesday, the focus will once again be on the upper body but this time focusing on the abdominals, back and biceps. It’s recommended to stretch before and do a warm set of each exercise prior to starting. The abdominal routine is situated at the start of the workout to warm up the body and allow the abdominals to have more activation in exercises such as pull ups and cable rows.
Thursday – Spin Class
For Thursday, participate in a 45 min spin class that simulates a road ride complete with sprints, climbs and intervals. It’s intense, music driven and will strengthen your legs and heart making you feel energised and empowered.
Friday - Legs
- Leg Press 3x10
- Hamstring Curls 3x10
- Dumbbell Lunges 3x10
- Leg Extensions 3x10
- Leg Press Calf Raise + Standing Calf Raise (Superset) 3xFailure
Rest between sets: 1:30-2 mins
On Friday, the focus is on the lower body targeting all muscles in the legs. Doing so boosts overall strength, athletic performance and enhances everyday functional movement. It’s recommended to stretch your legs prior to starting the working and doing a warmup set for each exercise.
Saturday – Reformer Pilates
On Saturday, strengthen, lengthen, and align your body using the Pilates Reformer machine. This full-body workout combines resistance training with controlled, precise movements to improve core strength, posture, flexibility, and balance. Guided by a certified instructor, you'll flow through exercises that can be modified for all fitness levels—whether you're a beginner or a seasoned mover. Expect low-impact, high-results sessions that leave you feeling stronger, more centred, and energized.
Sunday – Yoga
On Sunday, wind down and finish the week with a yoga class of your choosing. The classes draw from a variety of styles including Hatha for foundational strength and balance, Vinyasa Flow for dynamic movement linked with breath, Yin Yoga for deep, passive stretching and release, Yoga Nidra for guided relaxation and nervous system reset, and Meditation for cultivating inner calm and clarity. Each session offers space to connect with your body and breath, with options tailored to your energy and needs.
Whether you're starting your fitness journey or looking to refresh your routine, Kaya Health Clubs offers a welcoming environment with a wide range of classes and state-of-the-art weights. Everyone is encouraged to get involved. Visit the club today at Pran Central!
Related Posts
One of the greatest beauties of yoga is the ability to adapt your individual practice to suit your abilities, whether you’re as flexible as a gymnast or just starting out. Another beauty is the wide variety of types of yoga, some of which double as the perfect yoga for beginners. Those who want to give yoga a try but aren’t sure where to begin can start with one of these yoga classes in prahran at kaya health clubs in pran central.
With ongoing hype and endless praise, if you haven't already jumped on the bandwagon, here are 6 reasons why yoga is always the answer.
Not knowing when you need glasses can significantly impact your everyday life. Here, 6 common signs you need to book an eye test.
Renowned for its power in providing effective natural healing from a diverse range of medical issues ranging from insomnia to obesity, and with over 5000 years of practice, traditional chinese medicine proves your next step toward greater wellbeing. Stemming from this comes the highly appraised, holistic approach of acupuncture, which provides drug-free pain relief and works to restore your overall body flow. Here, its main benefits and why you need to try it.
Subscribe to our newsletter
Subscribe today to receive the latest offers, events and exclusive promotions at Pran Central.
By submitting your details, you agree with our Platform Terms of Use, and have read our Privacy Policy.