Meet Georgina Poh, your new personal trainer

Studying sports science - and being a certified personal trainer and yoga instructor - has armed Georgina Poh with the know-how on what exercises are good for your physique and for its efficiency as well.

The 22-year-old updates an Instagram account where she dispatches fitness advice and 15-second workout videos, which has attracted more than 127,000 followers to date in just over two years.

While many fans are tuning in for her toned physique, fitness for Georgina isn't thought of purely in terms of appearance.

"Exercising is about relieving stress and building strength," she explains.

"And I post stuff that I enjoy doing, which I think may be helpful for those starting out."

A banging body is just a nice pay-off.

She also mixes up her training, which keeps things interesting and helps eliminate boredom.

"I'll do muay thai for cardio when running gets boring, and full-body HIIT circuits for resistance training, instead of just focusing on my legs or back."

Georgina sticks strictly to her weekly workouts, but she's less stringent when it comes to her diet, saying that it's all about moderation.

"I usually eat what I want," she says.

"However, I make sure to share sweet stuff like cakes, ice cream or chocolate with someone, and keep that to once or twice a week. I also avoid soft drinks and late-night snacks."

In any case, the four exercises you see below will help you pay off the debt of your indulgences.

REVIEW YOUR BODY

When you're short of time, you need to hit the right muscles the right way. Use Georgina's fast-paced circuit to build a body that's strong and fit for Internet fame.

1. PULL-UPS (30-SECOND MAX REPS, 1-MINUTE REST)

- Contract your shoulders to pull up, and squeeze your back muscles at the top. Bored of regular pull-ups? Add weights to increase difficulty, or see if your gym has different kinds of grips to work different back muscles.

2. PUSH-UP WALL TAPS (30-SECOND MAX REPS, 1-MINUTE REST)

- This explosive exercise trains your power and stamina. Facing a wall, start a push-up as usual (sink all the way down, back straight), but push back up quickly to give you enough height to tap the wall.

3. TUCK JUMPS (30-SECOND MAX REPS, 1-MINUTE REST)

- Basic doesn't mean easy - just do them properly. Stand with your feet shoulder-width apart, knees slight bent, and jump up high, bringing your knees to your chest. Land on the balls of your feet with your knees slightly bent.

4. MOUNTAIN CLIMBERS (30-SECOND MAX REPS, 1-MINUTE REST)

- Tweak the usual knees-to-chest routine by bringing your left knee to your right elbow and vice versa. This stability exercise trains your core and builds rock-solid abs, back and hip muscles.


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