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 
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 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
-------------------------------------------------------------------------------------------------------------------
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 ..

3 comments:

  1. pehhhh ! hamek ko.. sekali die bantai am & pm workout.. fuhhh ! bepeluh ketiak haku nengok..

    ReplyDelete
    Replies
    1. hahaha tu kadang2 je AM PM..slalunyer lepas AM PM, escape sehari haha

      Delete
  2. gigihnya..

    sampai bantai AM PM nunnn....

    dalam bz keje sempat gaks tu...

    ReplyDelete