Saturday, July 21, 2012

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 ;)

4 comments:

  1. eh ! haku ade gaks DB 5 kg's tue, kak.. keke.. mmg gabak gyler kan..

    bagus ah ! barbell ko DIY sendiri.. ahahaha.. bubuh ankle weight pon jdi.. creative !

    ReplyDelete
    Replies
    1. akk mmg sengaja carik yang gedabak sbb senang nak buat push up and rows kan..besor lagi stable..keh3. eh klu buat squat overhead press tu, mmg kepala kita akan ke depan skit ker? mcm menggangu plak..

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  2. lol...
    mcm mana aku leh terlepas barbell DIY nie..

    serius tak terfikir.. kretip giler.. hahaha..
    aku guna batang mop jer buat squat overhead..

    ReplyDelete
    Replies
    1. hak2..barbell la sangattt kih3
      aku memula guna batang mop.tapi mcm tak puas sbb takde weights
      aku rasa form aku tak cun la..sbb kepala aku asik gerak ke depan..
      patotnya tangan yg gerakkan barbell tu supaya tak terlanggar kepala kan?hehe

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