Monday, July 23, 2012

Day 2 & 3 Ramadhan's Workout


Salam..
Alhamdulillah...selesai puasa hari ke 3..
semalam tak update ape workout kan sbb tak sempat hehe..
so today update 2 sekali..
semalam nye workout simple sajer..its all about the strength, abs n bun.

Day 2  : 22/07/2012
I did circuit B from SHAPE magazine's Tush & Abs workout plan:

Tripod kicks 20 reps x 2 sets *with ankle weights
Weighted bridge 25 reps x 2 sets * use 2kg med ball
Power crunch 15reps x 3sets *use 2kg med ball


Day 3 : 23/07/2012
1. Warming up with 2 mins skipping 

2. Jenn Fit Beach Babe Workout 
The link : http://jennfit.ca/blog/beach-babe-workout/

50 Mountain Climber - 30
50 crunches - 30
50 leg lift (R) -20
50 leg lift (L) - 20
2 mins plank - 1min
50 medicine ball russian twist -30

To make sure I can finish 3 rounds without experiencing any giddiness, I reduce the reps.
I manage to finish the 3 rounds and felt good bout it. 
I started early today, at 635pm and finish around 710pm. perfect timing ;)
_______________________________________________________________________

This morning I went to the clinic, for reviewing my blood test.
Last time when I had dengue fever, the Dr suspected I have Thalassemia. So they did blood test.
The blood come back saying I am positive for Thalassemia. they just dont know yet thet type, either minor or major, alpha or beta.
So they took another blood test today. The next appointment will be after Hari Raya Aidilfitri.
I dont know what to expect. Should I be worry? I hope everything gonna be find. I hope I will be find. 

Saturday, July 21, 2012

Bersenam di Bulan Puasa

Assalamualaikum wbt..

Alhamdulillah..selesai puasa hari pertama..harap2 semua berjaya menjaga puasa masing2 supaya mendapat pahala penuh yer..tapi time hari cuti ni ok lagi..sok2 dah masuk keje kang ade termengumpat plak hahahah

Ok, seperti yang di plan..alhamdulillah, harini berjaya buat workout, 45mins sebelum buka puasa..
This is my first time buat full workout masa bulan puasa. slalunya buat workout simple saje, tak pernah buat full wo.

so today's workout, I make it simple. I tried to make sure that I wont overused my energy..sbb dah dekat2 nak bukak puasa makin less energy. I reduce the effort time, increase the rest time, and take an extra rest when i feel light headed.


1. Bodyrock Powerful Real Time Sweat WO

50s effort/10s rest ( I changed it to 45s/15s)

2 rounds of :
1. 2 swicths lunges 2 jacks 
2. elevated push ups (normal PU)
3. touch downs
4. squat jump touch the floor
5. dive bombers
6. half burpees sand bag rows (2nd round i did full burpee)

2. 2 mins Abs 
20s effort/10s rest, 2 rounds = 4mins
Mountain Climber
High Knees
Crunches 
Plank 

This workout was good enough for me. I dont feel too tired, I dont feel too  much pain. Its just a good feeling with the sweating.. ;)
Lepas abis workout around 725pm, so I just break-fast with kurma n pomegranate juice. Feeling full so I postpone my dinner with Nasi Tomato and Ayam masak merah later. 

Day 1 is done. hopefully can keep this pace for the entire Ramadhan..amin..

Week 3 of July & Ramadhan workout plan ;)

Salam..
esok dah nak puasa ..Selamat berpuasa ye semua..
semoga tahun ini lebih baik dari tahun2 sebelumnya..
Sebelum puasa kita pulun workout dulu .hahaha pulun la sangattt hehehe

16/07/2012 - Monday 


Warming up :
2 rounds of 
50 jumping jacks
50 skaters
practicing all the movement few reps ;)

Workout of the day :

I'm All Yours - Bodyrock.tv


3 rounds, 50s effort/ 10s rest
1. 5 high knees, 5 switch lunges : 5,5,4
2. 1 side to side, 2 jacks, 2 straight hops, 2 reptile push ups (in plank position) : 3,3,3
3. Side jump, 2 squat jump, side jump : 5,5,3
4. 5 mountain climbers, 5 spider mans : 6,6,5
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19/07/2012 - Thursday
1. Jenn Fit Beach Girl WO

Jenn Fit Beach Girl WO

* 50sec wall sit with 5kg biceps curl
* 30 lunges with 5kg DB press
* 20 squat with with biceps curl 
- I manage to do 93 jumping jacks in 90sec..non stop..and its OHSEM! haha
( I was never able to do jumping jack more than 20 before)

2. Bodyrock Zuzana TABATA

20s effort/10s rest , 8 rounds (4mins)
1. Air squat / Jump Squat
2. Half burpee (burpees without pushup)
3. Reptile Pushups
4. Foot loose - run in place as fast as u can

3. DB workouts with 5kg DB

15 deadlift reverse fly
15 squat ventral raise
15 lunges row kickbacks
20 squat n twist
_________________________________________________________________

20/07/2012 - Friday

ZWOW #26 
30sec interval, NO REST , do it 10mins
1. Plank + leg lift + jump up (L+R)
2. side crunch (L+R)
3. side to side squat (keep it low)
4. side to side push ups
5. Knee Hugs
6. Elbow plank
7. Bike press 
(position like dive bombers, 
the movement like monkey Push Ups)
8. Plank jump

_______________________________________________________

Its not end of week 3 yet, tapi esok nak start puasa dah 
so my training will be end here..for non fasting month.
InsyaAllah start esok routine akan berubah masa..
mungkin akan buat wo 30mins before berbuka or after terawih. 
I will focus on strength and toning, 
weight training will only be done if wo after terawikh.
Selamat berpuasa semua..!!

Week 2 July Workout List

Salam..
this was my week 2 of July workout's list 

9/07/2012 - Monday 
1. Bamfit #1
4 rounds for time
15 burpees
30 overhead lunges
30 KB swings
15 box jump (i did chair jump)

* my time 17:44 for 4 rounds 

2. Jenn Fit 2 Mins Abs
20s effort/10s rest 
Mountain Climbers - 26,25
High Knees - 22,25
Crunches - 10,11
Plank
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11/07/2012 - Wednesday

JENN FIT TAKE MY BREATH AWAY WORKOUT (MORNING WO)

Do each exercise for 30 seconds, then rest for 30 seconds.
(I modified this to 30s each exercise, rest 10s. Total up to 16mins)
Repeat 3 times.

JUMP ROPE
MOUNTAIN CLIMBERS
REST
HIGH KNEES
PUSH UPS
REST
JUMP SQUATS
TRICEP DIPS
REST
JUMPING JACKS
BICEPS CURLS

__________________________________________________________________________________

FIT PLAN - BODYWEIGHT HOME WORKOUT (EVENING SESSION)

15 REPS EACH , 3 ROUNDS

SQUAT
PUSH UP
LUNGES
STEP UP (GUNA KERUSI)
BENCH DIP (TRICEP DIPS)
SQUAT THRUST

SQUAT THRUST
  
CALF RAISE ( I DID IT AT THE EDGE OF A CHAIR)
CALF RAISE

PLANK 60second

* my time : 18:36. extra 2 mins plank 
__________________________________________________________________________________

14/07/2012 - Saturday

ZWOW #25
start with 30 burpees buy in 
- i did 15 competition burpees and 15 burpees with push up 
3 round for time :
  • Plyo fly 20 reps
  • Squat overhead press 15 reps
  • Lateral jump touch 10reps
  • Abs Splitter 5 reps
*my time : 17 : 15

The Link :
http://www.youtube.com/watch?v=-8ZW3v9RStk&feature=player_embedded

I use this for squat overhead press. Its a broomstick with ankle weight, 3KG. LOL :P



__________________________________________________________________________________________
15/07/2012 - sunday

Morning session :

1.Fitness Blender - Fat Burning Functional Training

8 workouts, I did 1 round with 5kg dumbbell :
  • 14 Push ups
  • 14 deadlift reverse fly
  • 14 single pull over + leg raises
  • 14 squats ventral raises
  • 14 lunges row kickbacks
  • 14 squat crosses + presses
  • 14 lunges + rotations
  • 14 crunches + cross punches
Link : http://www.youtube.com/watch?v=FPgKYsknKw4

2. Jenn Fit Wake Up Workout :

20 Jumping jacks
20 crunches
10 Push Ups
10 calf raises
30 russian twist
30 squat
10 high knees
1 min plank 




MY NEW PLAY THING HEHEHE 5KG DUMBBELL
-------------------------------------------------------------------------------------------------------

Evening Session 

1. Another round of Fitness Blender - Fat Burning Functional Training

2.  1 round of Fit Fluential No Nonsense Circuit

_______________________________ End of Week 2 July ________________________________________

Note to self :
I workout only 4 days in week 2 but some days i do 2 session, morning n evening..
I should increase my weight training n increase the reps ;)

Wednesday, July 11, 2012

Workout List - Week 1 July

Salam
perghh lama nye tak update blog..
baru pasan asik post workout kat FB
patot la blog tak masuk ..ahaha
this is just for my record n untuk rujukan sesiapa yg nak workout

mungkin ada yg rasa blog ni dah jadi mcm workout diary ek..
aku pun rasa camtu hahaha..
tapi nak buat camne..selagi tak berjaya mencapai target ..
selagi tu la korang hadap hari2 post pasal workout
kalu tak ske tayah tgk . abis citer. hehe.


3/7/2012
AM WORKOUT :

KETTLEBELL FULL BODY WORKOUT
http://www.youtube.com/watch?v=8BnCJ5sPfP0&feature=share 
WORKOUT
 1. Squat with upright row- 10 reps.
2. Squat w/ Straight Arm Kettlebell Swing -20 reps.
3. Heisman over Kettlebell- 20 reps.
4. Forward Lunge or Backward Lunge with Tricep Press- 10 reps. on each leg (20 reps. total)
5. Cross Core Crunch with Knee Lift- 10 reps. on each side (20 reps. total)
6. Ice Skaters with Kettlebell Pass- 20 reps.
REPEAT 3X
http://www.youtube.com/watch?v=8BnCJ5sPfP0&feature=share

PM WORKOUT :

CARDIO BOOT CAMP – SOUTH BEACH BOOT CAMP

The link : http://thesouthbeachbootcamp.com/archives/3220

CIRCUIT 1 - 6:40
25 Butt Kicks (both legs =1)
25 Jumping Jacks
25 Butt Kicks
25 Jumping Jacks
25 Fast Squats
25 Two-Step Heisman (knee to opposite elbow)
25 Fast Squats
25 Two Step Heisman
2 Minute Jump Rope or Stair Run

CIRCUIT 2 (REPEAT 3 TIMES)- 7:26
30 High Knees
30 Heisman
30 Jacks
1 minute Jump Rope

CIRCUIT 3 (REPEAT 10 TIMES) – i did 3x only – 7:00
10 Jack Squats
10 Burpees
10 Push Ups or Mount ain Climbers
10 Sit Ups 10 Tricep Dips

Total time : 21:06 
---------------------------------------------------------------------------------------------------------------------
 5/7/2012
JENN FIT
BURPEE WORKOUT (9:55)
10 Burpees
1 Squat
9 Burpees
2 Squats
8 Burpees
3 Squats
7 Burpees
4 Squats
6 Burpees
5 Squats
5 Burpees
6 Squats
4 Burpees
7 Squats
3 Burpees
8 Squats
2 Burpees
9 Squats
1 Burpee
10 Squats
Rest

BEX LIFE
HARD CORE MUFFIN TOP WORKOUT DETAILS: (10:12)
– Squats w/ alternating leg lifts: 20 reps
– Plank Jacks: 20 reps
– Supergirls: 5 five-second holds
– Reverse Crunches: 20 reps
– BONUS Pushups: 10 raeps
– Repeat the entire round 2 more times for a total of 3 rounds

BR WOW ASS WORKOUT 45/15 2 ROUNDS = 8mins
1) Forward Lunge With Squat
2) 2 Burpee’s 2 Squat Jumps
3) 1 arm get ups (modify with 2 arms)
4) Sandbag swings using the Pink Sandbag or Abdominal Crunches using theBodyRock Equalizer

* I'm dying coz of burpees! haha
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8/7/2012
1. Zuzana Light Challenge for Warrior Z
50 reps of :
3 low jacks
1 pike press
1 jump up 
*my time - 8 :43
http://www.youtube.com/watch?v=obqt16Cbpxg&feature=youtu.be

2. Jenn Fit NO JIGGLE CIRCUIT WORKOUT

Do each exercise for 1 MINUTE (max effort), then rest 1 MINUTE.( I rest 30secs )

WRITE DOWN HOW MANY REPS YOU DO FOR EACH EXERCISE.

JUMP ROPE - 47
REST 
JUMPING JACKS - 50
REST
SQUAT JUMPS - 45
REST
HIGH KNEES - 48
REST
KETTLEBELL SWINGS - 28
REST
BURPEES - 10
REST
SPLIT SQUATS (DUMBBELLS IN EACH HAND AT SHOULDERS) -12(R)
REST
SPLIT SQUATS (CHANGE LEGS) - 15(L)
REST
SKATERS - 24
REST
PUSH UP - 14
REST
RUSSIAN TWIST WITH HEAVY MEDICINE BALL - 30
( i use my 7.5kg KB for the first 15, then cont with 3kg ankle weight hehe)
REST
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macam sikit plak hari yang wo..



ada some wo yg tak save kat FB..
simple wo mcm Jenn Fit wake up wo..or abs wo..
ok la nnti update week 2 plak ..