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

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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 

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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

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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

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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 ;)