For Fitness & Conditioning Instruction, we have specialised fitness instructors for one-to-one or small group instruction for these programs:

Sports enhancement programs
Enhance your sports performance through various types of stimulated exercises. Recommended for avid sportsmen and athletes.


Strength & Conditioning coaching
Involves musculoskeletal strengthening, agility and power trainings, using knowledge in Sports Biomechanics to address posture and injuries prevention. Recommended for all healthy individual, athletes and young men preparing for National Service enrolment.

Injury rehabilitation programs
With your medical clearance to perform exercise rehabilitation, carefully designed personal training programs to assist your recovery and progression to return to sports. Recommended for individual with recovering injuries, post surgery, slight back problem, or tightness in joints.

Health benefit training
Exercises designed for individual to improve general health such as stamina, efficiency, and agility in handling daily functional routines. Recommended for senior citizens, homemakers, over-weight individuals, poor health individuals that require medical clearance.

“Fair lady” training
Exercises designed particular for ladies, targeting lady’s problematic areas such as dangling arms, muffin-edge waist, sluggish butt, and flabby thighs.

Buddy training system
Twin sharing of each personal training session, for those who prefer to compete with the buddy for extra motivation, engage in a less intimating ambience with a friend, or for cost-saving purposes! It is advisable that both individuals are having quite similar fitness level, in order to maximize the training during the session.

Executive express training

Due to the busy work and family schedule, busy executive can opt for this 20:80 online-programmed training. It offers 20% meet up personal training session with your trainer, providing guidance and monitor techniques for progress and 80% training advices through emails exchange (with written exercise programs to be performed at your own time). Recommended for self-motivated individual with frequent overseas trips or unstable time schedules.


School/Corporate Wellness program
Offer talks/workshops such as Circuit Training, Flexibility and Strength training, Fitness Aerobic courses, Outdoor Walk and Jog, etc. for Schools and Corporate Companies. The purpose is to promote healthy lifestyle and proper exercise techniques to a wider range of population.

To get more info, email us at info@mof.com.sg  or Whatsapp 92799006 or click this: https://api.whatsapp.com/send?phone=6592799006

 

Sample Six Session program:

SESSION ONE

CIRCUIT 1 (Intervals), repeat for 5 rounds

  1. 15-Second Sprint*
    2. 45-Second Rest

CIRCUIT 2 (Jumps)

This circuit might involve just one move, but that’s a certainly enough of a challenge. Make sure to count your reps, so you can beat that number next week.

1-Minute Knee Tucks

How to: Start standing with feet hip-width apart (a). Jump straight up, tucking your knees into your chest as you catch some air (b). Land softly back down, with knees slightly bent (c). Repeat.  

CIRCUIT 3 (Run & Plyo)

Tackle three exercises for time in this second circuit, which starts with a sprint. Take a rest when you need it, especially when you finish the sequence. Repeat all three moves from the top for a second round.

  1. 20-Second Sprint

  2. 40-Second Bear Crawl

How to: Start standing with feet hip-width apart and reach down to place your palms on the ground (a). With a slight bend in your knees, hips raised, step one hand and the opposite foot forward and then the other. You want to move at a switch pace and use the power of your glutes to move forward (b). 

  1. 1-Minute Walking Lunges

How to: Start standing and step one foot out in front of you as you lower down, hitting a 90-degree angle with both knees. Shoulders should stay over your hips as you drop straight down (a). Step the back leg up and forward to hit a lunge on the opposite leg (b). Continue alternating as you walk forward.

CIRCUIT 3 (Plank)

  1. 1-Minute Plank Hold

How to: Get in a forearm plank position, elbows under your shoulders and hips up so you’re in a straight line from shoulders to ankles (a). Hold for 60 seconds, then take a break and repeat for 2-3 rounds.

SESSION TWO

CIRCUIT 1 (Upper and Lower Body)

Repeat both the squat and the press for 10-12 reps each and 3-4 rounds. Then, for Week 2: Pick up heavier weights, repeat for 8-10 reps and 3-4 rounds. Week 3: Grab the next heavy set of dumbbells and do 6-8 reps and 3-4 rounds. Finally for Week 4: Snag that PR-breaking pair of dumbbells and perform 4-6 reps and 3-4 rounds.

  1. Weighted Squat

How to: Start standing with feet hip-width apart. Hold a pair of dumbbells in a racked position (elbows bent, weight at your shoulders) (a). Lower your hips down and back, keeping your chest up. Aim to get your hips below your knees and keep your weight in your heels (b). Stand back up and repeat.

  1. Floor Press

How to: Lie on your back, knees bent and feet planted on the floor (a). Holding two dumbbells, palms facing away from you, start with arms straight with dumbbells over shoulders (b). Slowly lower the weights to the ground, bending the elbows to a 90-degree angle (c). Push the weights back overhead (d). Repeat.

  1. 1-Minute Dumbbell Thrusters

How to: Start standing with feet hip-width apart, holding a dumbbell in each hand at racked position (a). Drop your hips down and back into a shallow squat (b). As you stand up, press the dumbbells overhead. You should use the power of your legs to drive the weights up (c). Bring the weight back to your shoulders and repeat.

  1. 1-Minute Reverse Bear Crawl

How to: Start standing with feet hip-width apart and reach down to place your palms on the ground (a). With a slight bend in your knees, hips raised, step one hand and the opposite foot backward and then the other. You want to move at a swift pace and use the power of your legs to move backward, keeping your core engaged (b).

  1. 1-Minute Sprint

CIRCUIT 3 (Core Work), repeat for 2-3 rounds

  1. 1-Minute Out & Ups

How to: Lying on your back with legs extended, place your hands under your low back for support (a). Lift your legs slightly off the floor, with your lower back staying in contact with your hands and/or the floor. Push your belly button toward the floor to make that happen (b). Pull your knees in toward your chest (c). Straight them back out in front of you, keeping them just a few inches off the floor (d). Repeat. 

  1. 1-Minute Plank Walks

How to: Start in a high plank position, elbows extended and shoulders over wrists (a). Starting with your left arm, lower down to your forearm, then lower your right forearm (b). Then, push back up to a high plank, placing your left palm on the ground first, then your right (c). Repeat, alternating which arm you start with.

SESSION THREE

CIRCUIT 1 (Intervals), repeat for 5 rounds

  1. 15-Second Sprint
    2. 45-Second Res

*You want to reach about and 8 or 9 on your level of perceived exertion during the sprint (translation: you should be breathing heavy!).

CIRCUIT 2 (TRX) 

If you don’t have a suspension system, don’t fret. You can easily crank out the first four moves with dumbbells or a resistance band. For the final two, you just need your feet on a sliding surface, say, a towel on your kitchen floor or like Marraccini is using, opt for gliders

  1. 1-Minute TRX Mid Row

How to: Holding a handle of the TRX in each hand, palms facing each other, walk your feet forward to hit a reverse plank. Abs should stay tight through the entire exercise (a). Use your back muscles to pull your elbows back and body forward, keeping your body in a straight line. Elbows should stay in close to your sides (b). Slowly lower back down (c). Repeat.

  1. 1-Minute High Row

How to: Holding the handle of a TRX in each hand, palms facing the floor, walk your feet forward to hit a reverse plank. Abs should stay tight through the entire exercise (a). Keeping your elbows high, pull yourself up until your wrists are about in line with your shoulders (b). Slowly lower back down (c). Repeat.

  1. 1-Minute Bicep Curls

How to: Holding the handle of a TRX in each hand, palms facing toward the ceiling, walk your feet forward to hit a reverse plank. Abs should stay tight through the entire exercise (a). Keeping your elbows in line with shoulders, bend them as you bring your hands toward your forehead to perform a curl (b). Slowly lower back to the start (c). Repeat.

  1. 1-Minute Triceps Extension

How to: Holding the handle of a TRX in each hand, palms facing the floor, come to the other side of the TRX (facing away from the hook). Walk your feet back to hit a regular plank-like position. Abs should stay tight through the entire exercise (a). Keeping your elbows in line with shoulders, bend them as you lower down, bringing your hands toward your forehead. Your body should remain in one straight line (b). Slowly push back up to the start (c). Repeat.

  1. 1-Minute Push-Ups with Knee Tucks

How to: With your toes on gliders or a towel, get into a high plank position, shoulders over wrists and body in a straight line from shoulders to ankles (a). Perform on triceps push-up (b). At the top of the plank, pull your knees in toward your chest, then straighten them back out behind you (c). Repeat.

  1. 1-Minute Body Saw to Pike

How to: With your toes on gliders or a towel, get into a forearm plank position, shoulders over elbows and body in a straight line from shoulders to ankles (a). Push off your toes to move your body forward, shoulders coming behind elbows (b). As your push yourself forward again, come up into a high plank position (c). Then, using your abs, pull your hips up to hit a pike, legs straight (d). Push your feet back and hips down, returning to your forearm plank as you go (e). Repeat.

  1. 1-Minute Standing Resistance Trunk Twist, repeat for 2-3 rounds

How to: Standing with your side to the band’s anchor, feet hip-width apart and slight bend in the knees. Grab both end of the band with both hands in front of your waist, slight bend in the elbows. You should be far enough away from the anchor that you feel resistance in keeping the handles in front of you (a). Engaging your abs, pull the band to your opposite, away from the anchor (b). Return back to neutral and repeat.

SESSION FOUR

CIRCUIT 1 (Upper and Lower Body) 

Weeks 1 and 2: Repeat the squat and press for 10-12 reps and 3-4 rounds. Weeks 3 and 4: Pick up heavier weights and repeat for 8-10 reps and 3-4 rounds

  1. Deadlift

How to: Start standing with feet hip-width apart, slight bend in your knees. Hold a dumbbell in each hand, palms facing you (a). With your shoulders pull back, lower your chest toward the ground on an inhale. Maintain a flat back throughout the entire move and make sure to keep your abs engaged (b). Exhale to stand back up (c). Repeat.

  1. Pull-Ups

How to: Grab onto a bar above your head, hands about shoulder-width apart or a little wider (a). Using your back and keeping your abs tight, pull yourself up until your chin in above the bar (b). Slowly lower back down (c). Repeat.

  1. Hamstring Curls

How to: Lie on your back, knees bent and heels on gliders. Arms should be extended down by your sides, palms on the floor (a). Lift your hips toward the ceiling, then straighten your legs out as far as you can go (b). Bring your feet back in to the start. Keep your hips lifted the whole time (c). Repeat.

  1. Med Ball Slams

How to: Standing with feet hip-width apart, slight bend in your knees, bring a med ball straight overhead. Engage your abs so you don’t arch your back (a). Slam the ball into the ground, using your arms and keeping your abs tight (b). Grab the ball and repeat.

CIRCUIT 3 (Core Work)

  1. 1-Minute Superman

How to: Lie on your stomach, legs extended and hands placed by your shoulders (a). Lift your upper body, hands and lower body off the floor so your midsection is the only thing touching the ground. Keep your neck in a neutral position (b). Lower back down (c). Repeat.

  1. 1-Minute Hollow Body Hold, repeat for 2-3 rounds

How to: Lie on your back, arms and legs extended. Lift your head, shoulders and legs just a few inches off the floor as you push your belly button toward the floor, slightly tucking your pelvis. Hold.

SESSION FIVE

Circuit 1 (Intervals), repeat for 5 rounds

  1. 15-Second Sprint
    2. 45-Second Recovery

*You want to reach about and 8 or 9 on your level of perceived exertion during the sprint (translation: you should be breathing heavy!).

CIRCUIT 2 (Plyometrics)

Start with one minutes of burpees, followed by 15 seconds of mountain climbers. Then decrease your burpee time by 15 seconds and increase your mountain climber time for 15 seconds. Continue with that progression until you do one minute of climbers and just 15 seconds of burpees. Then repeat from the top for another round.

  1. Burpees

How to: Start standing, then drop your hands to the floor and jump your feet back to a plank position (a). Drop your chest all the way to the ground and push yourself back up (b). Jump your feet back up to your hands (c). Jump up into the air and pull your knees into your chest for a tuck jump (d). Land softly back down and repeat.

  1. Mountain Climbers

How to: Start in a high plank position, shoulders over your wrists and body in a straight line from shoulders to ankles (a). Drive one knee in toward your chest, then straighten it back and down into a plank (b). Repeat with the opposite leg and continue alternating.

CIRCUIT 3 (Suicides)

Think back to your toughest sports practices and they probably involved some suicide drills. Well, it’s time to channel your younger workout warrior and power through this circuit. You’ve got this!

Aim to do a 5-, 10-, 15- then 20-yard sprint, down and back. Or if you’re on the treadmill, go for 5 seconds, then 10, 15 and 20. Rest for 15 seconds, then repeat for 5 rounds. Is there a better way to celebrate the weekend?

CIRCUIT 4 (Core Work), repeat for 2-3 rounds

  1. 1-Minute Cocoons

How to: Lying on your back, extend your arms and legs straight out (a). Lift your feet, shoulders, head and arms a few inches off the ground (b). Pull your knees in toward your chest as you sit up higher and bring your arms to either side of your legs (c). Straight back out (c). Repeat.

SESSION SIX

Circuit 1 (Run & Plyos), repeat for 3 rounds

  1. 15-Second Sprint

*You want to reach about and 8 or 9 on your level of perceived exertion during the sprint (translation: you should be breathing heavy!).

  1. 15-Second Bear Crawl

How to: Start standing with feet hip-width apart and reach down to place your palms on the ground (a). With a slight bend in your knees, hips raised, step one hand and the opposite foot forward and then the other. You want to move at a swift pace and use the power of your glutes to move forward (b).

CIRCUIT 2 (TRX), repeat for 2 rounds

Remember, if you don’t have TRX equipment, simply sub in dumbbells, resistance bands or a towel on a slick surface (particularly for those knee tucks you already mastered on Monday). Use just your bodyweight for jumping, if necessary.

  1. 1-Minute Push-Up Knee Tuck

How to: With your feet in both TRX handles, stretch out into a high plank position with shoulders over wrists (a). Perform one push-up (b). At the top of the plank, pull your knees into your chest, without piking or dropping your hips (c). Return to plank and repeat.

  1. 1-Minute Plank to Pike

How to: With your feet in both TRX handles, stretch out into a high plank position with shoulders over wrists (a). Pull your hips up, using your abs to perform a pike (b). Lower back down to a plank and repeat.

  1. 1-Minute Mid Row

How to: Holding a handle of the TRX in each hand, palms facing each other, walk your feet forward to hit a reverse plank. Abs should stay tight through the entire exercise (a). Use your back muscles to pull your elbows back and body forward, keeping your body in a straight line. Elbows should stay in close to your sides (b). Slowly lower back down (c). Repeat.

  1. 1-Minute I

How to: With both hands in the TRX handles, palms facing you, walk your feet forward to hit a reverse plank (a). Keeping your arms straight and abs and glutes tight, lift your arms straight overhead to form an I (b). Slowly lower them back down to your legs and repeat.

  1. 1-Minute Squat Jumps

How to: Start standing with feet hip-width apart, holding both TRX handles with palms facing each other (a). Lower down into a squat (b). Quickly explode up, pushing off your toes (c). Lower softly back down and repeat.

CIRCUIT 3 (Isometric Hold), repeat for 2-3 rounds

  1. 1-Minute Hollow Body Hold

How to: Lie on your back, arms and legs extended. Lift your head, shoulders and legs just a few inches off the floor as you push your belly button toward the floor, slightly tucking your pelvis. Hold.