Thursday, January 22, 2009

EXERCISE AT HOME

Kadang2 aku rasa mcm tak sempat la nak wat aerobik petang2..sbb balik keje terus nak masak sbb nak makan before 7pm..thanx to SHER KHAN , dia ada cadangkan bbrp exercise yg bleh buat kat umah , ringkas , tanpa space yg besar , tapi still bleh burn calories n built up muscle.

Credit to Sher Khan and Craig ( jurulatih yg ajar turbulance training nih )



"Turbulence Training Bodyweight Circuit"

o Do each exercise at a 1-0-1 pace except for the holds.

o For Burpees & Running High Knees, go as fast as possible.

o Do all exercises without resting between each.

o At the end of the circuit, rest 1 minute & repeat twice more for a total of 3 sets.



1) Jumping Jacks - 60 reps a.k.a lompat bintang ..ehehe







2) Spiderman Pushup - 10 reps per side



Start in a normal push up position with your feet together and hands under the shoulders. Lower your chest towards the floor as you would in a normal push up. Simultaneously raise one knee and try and touch your elbow with your knee. Press back up and return your knee to the starting position and repeat on the opposite side.


3) Walking Lunge - 15 reps per side





buat mcm ni , pastu jalan2,tapi tukar2 kaki yg leading ..depan 90 darjah,belakang bengkok..




4) Spiderman Climb - 10 reps per side


- ni sama mcm spiderman push up ..cuma tak payah buat mcm push up ..tangan statik je tayah bengkok.kaki je yg buat mcm spiderman panjat bangunan.hehehe


5) Wall Squat Hold - 45 second hold






tak payah angkat tangan pon takpe..tapi squat tu kene tahan 45 saat ..sakit nye peha..huhu


6) Plank Hold - 60 second hold




ni pon kene tahan dlm position ni 60 seconds..haiyaa..bergegar badan nehhh..



7) Burpees - 5 reps






(1) Start in a standing position with your feet shoulder-width apart.
(2) Drop down into a squat position and put your hands outside and slightly in front of your legs.
(3) Kick your feet back so you’re in the starting position of a standard push-up. Do a push-up and immediately return your feet to the squat position and stand up so you’re back at the starting point. That’s one rep.


8) Running High Knees - 25 reps per side




lari setempat, angkat kaki tinggi2..buat selaju mungkin..


sekian..kelas eksesais hari ni ..ehehe

3 comments:

  1. great post! nak cuba la nnt.

    ReplyDelete
  2. cuba jangan tak cuba..it simple and very good impact ! ;)

    ReplyDelete
  3. wahhh bagus3 sy pun sedang mengHIIT sekarang penat wooooooooooooooo
    jom gak lepak di blog xseberapa saya....
    http://aempat.blogspot.com/

    ReplyDelete