“These are compound exercises that will shape up your core,” exclaims trainer Culver Padilla on the second part of his program. “Ito yung core exercises kung tawagin and we hit the major body parts as well.” Relatively new to the fitness and health agenda, Padilla currently boasts of a huge clientele list from models to serious health buffs due to his own physical transformation that resulted with him on this year’s Century Tuna SuperBods competition.

After the beginners program, Padilla progresses into an intermediate training pace with his set of compound routines. “Mas mahirap na kasi yung squats and deadlifts,” he explains of the exercises involved. “Compared to bench press and side raises which are easy, this level is much more difficult and complicated. Start with 12 repetitions with 3 to 4 sets.”

Squats
Main muscle: Thighs, Glutes
Grab the bar with elbows parallel to your torso and upper back contracted. Stand with feet a bit wider than shoulder-width apart and then lower your body to a level where your thighs are below parallel to the floor. Raise up while contracting your glutes, abs, and thighs.

Deadlift
Main muscles: Back, Legs
Stand with feet a bit wider than shoulder-width apart. Bend at knees and hips with bar in front as you straighten your legs slightly to load the tension. Raise up, back straight, and then squeeze your glutes while tightening your shoulder blades and abs.

Suspended Push Ups
Main muscle: Chest, Arms
Grab handles of TRX straps and extend both arms in front of chest with feet shoulder-width apart and body 45 degrees parallel to the floor. Raise your body using your chest until your hands are parallel to your shoulders. Brace your core throughout movement.

Kettlebell Swings
Main muscle: Hamstrings, Total Body
Spread feet wider than shoulder-width, push your hips back, and bend your knees. Swing by lifting your chest with your hips forward and glutes squeezed. The bell should swing forward on its own and you shouldn’t have to use your arms to lift the weight.

Photographer Toff Tiozon