tag:blogger.com,1999:blog-57495281808963889662024-02-19T14:43:29.411+08:00Blog Bim~ sHa ~http://www.blogger.com/profile/02158414585764927097noreply@blogger.comBlogger220125tag:blogger.com,1999:blog-5749528180896388966.post-55020501855660873722013-12-23T16:32:00.001+08:002013-12-23T16:32:41.796+08:00Instagram (IG) For Workout Ideas & Fitness Info <span style="font-family: "Trebuchet MS", sans-serif;">Salam.</span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;">So this are my list of favourite Instagram accounts that give me ideas for daily workouts, fitness info and motivations. </span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;"><span style="font-size: large;">1.</span> <strong><span style="font-size: large;">Chalene Johnson</span></strong> - remember Turbofire? oh yes, this is SHE. She shares a lot of workout videos, bodyweight, stairs workout, gym ball, total body, lower body, upper body, abs, you name it, she got it. Short and intense! and I love her background musics too! </span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;"><strong><span style="font-size: large;">2. Homeworkouts_4u</span></strong> - this IG shows picture and videos on how to do an exercise and founded by Chalene Johnson.</span><br />
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<span style="font-family: Trebuchet MS;"><strong><span style="font-size: large;">3. NatalieJillFit</span></strong> - I found her IG at Chalene's IG. Lots of workout videos, and a tough cute lil coach. LOL ;)</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1ZNWwqSnssNaHCojosFp_J2lSd2DAaLRQqkzxnJGc_41bJccZN41IRBdRxEYVuPT4HZrV18-vALNqdEsQwdg3-_ln69T9kx9kAPuQHYZexqgMHdihdjBFN8PHPUyWHpFLBQmpqBSXQoFE/s1600/2013-12-22+11.08.56.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "Trebuchet MS", sans-serif;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1ZNWwqSnssNaHCojosFp_J2lSd2DAaLRQqkzxnJGc_41bJccZN41IRBdRxEYVuPT4HZrV18-vALNqdEsQwdg3-_ln69T9kx9kAPuQHYZexqgMHdihdjBFN8PHPUyWHpFLBQmpqBSXQoFE/s400/2013-12-22+11.08.56.png" width="240" /></span></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhniqWbvkzRtK6r8XjSTpdm0btazGYdaP_oMGO8w9rSn4lyrDJIXYqaFKfnkEv-LXYj1QfWtOK58Kh6pz45S6WioDVpibUAez4S8vWa-TkYCmL3ZYAsPmp6HYuMcP1uQtx_q0hSa13t4fKX/s1600/2013-12-22+11.09.16.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "Trebuchet MS", sans-serif;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhniqWbvkzRtK6r8XjSTpdm0btazGYdaP_oMGO8w9rSn4lyrDJIXYqaFKfnkEv-LXYj1QfWtOK58Kh6pz45S6WioDVpibUAez4S8vWa-TkYCmL3ZYAsPmp6HYuMcP1uQtx_q0hSa13t4fKX/s400/2013-12-22+11.09.16.png" width="240" /></span></a></div>
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<span style="font-family: Trebuchet MS;"><strong><span style="font-size: large;">4. H_I_I_T</span></strong> - for those who love high intensity interval training (like me). Workout ideas and some videos ;)</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4BBp35s7x37B-kuKFTyBIk3T-MU7ykMvrALbCm_PmOol22v5d67_BIJRIACIDmeW1gSdY9r5ExtSyKjgqCNl5Q5G28YP1MQwYrdZqwYvNQyppsg-ZavD7-YVxGQdyVp7n4miYCet4O4G_/s1600/2013-12-22+11.09.38.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "Trebuchet MS", sans-serif;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4BBp35s7x37B-kuKFTyBIk3T-MU7ykMvrALbCm_PmOol22v5d67_BIJRIACIDmeW1gSdY9r5ExtSyKjgqCNl5Q5G28YP1MQwYrdZqwYvNQyppsg-ZavD7-YVxGQdyVp7n4miYCet4O4G_/s400/2013-12-22+11.09.38.png" width="240" /></span></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbdG4PxL4nyveWvnWMVMS-pJUbseldfW_guWRacmsDbbb3BDKjkwI0bXrPt_UGU0e66yeVnuXD3TEvoFuQjBuQ75N87qxiBc8FbTMtURPR19rSVty7YHtwMO-e0bD8if_OubeTMW-CQL-g/s1600/2013-12-22+11.09.48.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "Trebuchet MS", sans-serif;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbdG4PxL4nyveWvnWMVMS-pJUbseldfW_guWRacmsDbbb3BDKjkwI0bXrPt_UGU0e66yeVnuXD3TEvoFuQjBuQ75N87qxiBc8FbTMtURPR19rSVty7YHtwMO-e0bD8if_OubeTMW-CQL-g/s400/2013-12-22+11.09.48.png" width="240" /></span></a></div>
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<span style="font-family: Trebuchet MS;"><strong><span style="font-size: large;">5. Dailyworkouttv</span></strong> - Daily HIIT workouts, crossfit style I guess. Short and intense. with Videos how to do those exercises and very helpful when u need to ask anything. I am gonna do their 90 days transformation challenge for 2014 ;) They upload workout videos 5 days a week and weekend are rest days.</span><br />
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<span style="font-family: Trebuchet MS;"><strong><span style="font-size: large;">6. Illugymnati</span></strong> - nice name ha? ;) I cant resist the cute drawing. Daily workouts inspiration.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQi1X06JroedR29EL77gZwxlU9HPXwN_Jlc7EbQ2jYTkteHjAE-2LOegciR3d0dpzFCBbN4uB7vlFpOBx6__xfWc2xwehLhToxWHHe_uVYxaTlhoRZVnHFg4CCoeHWdiFgU_TzcfPiKL74/s1600/2013-12-22+11.10.54.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "Trebuchet MS", sans-serif;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQi1X06JroedR29EL77gZwxlU9HPXwN_Jlc7EbQ2jYTkteHjAE-2LOegciR3d0dpzFCBbN4uB7vlFpOBx6__xfWc2xwehLhToxWHHe_uVYxaTlhoRZVnHFg4CCoeHWdiFgU_TzcfPiKL74/s400/2013-12-22+11.10.54.png" width="240" /></span></a></div>
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<span style="font-family: Trebuchet MS;"><span style="font-size: large;"><strong>7. Daily_workouts</strong></span> - I love to try the shared workouts. Some are simple, some are tough. So I can choose depends on my heavy-light day. So much ideas for workouts.</span><br />
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<span style="font-family: Trebuchet MS;"><strong><span style="font-size: large;">8. Workout_fitness</span></strong> - workout ideas and motivation </span><br />
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<span style="font-family: Trebuchet MS;"><strong><span style="font-size: large;">9. Workouts_daily</span></strong> - another favourite IG's for workout ideas! U can choose any of the workouts from 759 posted. ;)</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiq7h5myzxPKcCnr3JBpbh0vt8dK2DE99hVDA2TzppTs9hkT9zoPZRfB7atamMEAq94IH7gfpVj6h63my95-JDc9iFwzNNYVa-zi1CS5-lvM2YaEbV6zIcUugknpZAh6VjfWECyUavwV8_f/s1600/2013-12-22+11.12.46.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "Trebuchet MS", sans-serif;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiq7h5myzxPKcCnr3JBpbh0vt8dK2DE99hVDA2TzppTs9hkT9zoPZRfB7atamMEAq94IH7gfpVj6h63my95-JDc9iFwzNNYVa-zi1CS5-lvM2YaEbV6zIcUugknpZAh6VjfWECyUavwV8_f/s400/2013-12-22+11.12.46.png" width="240" /></span></a></div>
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<span style="font-family: "Trebuchet MS", sans-serif;"><strong><span style="font-size: large;">10. Gymknowledge</span></strong> - for gym goers. easy to understand. I am gym-beginner so I just so need this imagination ;)</span><br />
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<span style="font-family: Trebuchet MS;"><span style="font-size: large;"><strong>11. iiworkoutt</strong></span> - another great ideas for bodyweight workouts.</span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;"></span>~ sHa ~http://www.blogger.com/profile/02158414585764927097noreply@blogger.com2tag:blogger.com,1999:blog-5749528180896388966.post-85105625067172616782013-12-18T16:42:00.004+08:002013-12-18T16:44:46.586+08:00Workout Ideas For Beginner & Intermediate <span style="font-family: "Trebuchet MS", sans-serif;">Salam.</span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;">Harini nak share few webs & workouts yang sesuai untuk orang-orang yang baru nak menjebakkan diri ber "workout" ni. Ada orang taknak workout bukan sebab malas, sebab tak tau nak start macamana.</span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;">Sepanjang journey aku yang never ending stories ni hehe ada few things yang aku rasa sangat membantu masa aku beginner ( dan sampai sekarang.. aku belum capai tahap Advanced pon haha )</span><br />
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<span style="font-family: "Trebuchet MS", sans-serif; font-size: large;">1. </span><a href="http://www.fitnessblender.com/" target="_blank"><span style="font-family: "Trebuchet MS", sans-serif; font-size: large;">FITNESS BLENDER</span></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjST5uDEGzcSFhrzi_QVzDnHob9YvKSO3-lR_CO07mhwwc4a7XJ3CVGO37xJVeVyCZtgB-ni4NQISBesAGLmHd48AKB_XU-kgpqldGXQ9e2kQnPf_mu6VnzGDpamEnPEMgBulVfyuniwfWk/s1600/Screenshot+2013-12-18+16.01.33.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "Trebuchet MS", sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjST5uDEGzcSFhrzi_QVzDnHob9YvKSO3-lR_CO07mhwwc4a7XJ3CVGO37xJVeVyCZtgB-ni4NQISBesAGLmHd48AKB_XU-kgpqldGXQ9e2kQnPf_mu6VnzGDpamEnPEMgBulVfyuniwfWk/s400/Screenshot+2013-12-18+16.01.33.png" width="400" /></span></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiZC59Wp6_R7K26uFrxTFJ0XOPdD2PV7hAGy540rk1DKDQ1gyFSC5lSmRrlUBYo6oGd6Z-0gsy4C6gTC4UjSCmpEPgb234O3OTYyEM5-6P70SjgIWKVMpJkkU90uSruRQwHjj-1GzWl9Ax/s1600/Screenshot+2013-12-18+16.00.47.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "Trebuchet MS", sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiZC59Wp6_R7K26uFrxTFJ0XOPdD2PV7hAGy540rk1DKDQ1gyFSC5lSmRrlUBYo6oGd6Z-0gsy4C6gTC4UjSCmpEPgb234O3OTYyEM5-6P70SjgIWKVMpJkkU90uSruRQwHjj-1GzWl9Ax/s400/Screenshot+2013-12-18+16.00.47.png" width="400" /></span></a></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">Dalam web ni ada banyakkkk giler workout.. </span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">sebut je apa nak </span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">bodyweight</span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">dumbbell</span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">kettlebell</span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">jump rope</span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">workout with baby</span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">workout with partner</span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">yoga</span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">band </span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;"></span> </div>
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<span style="font-family: "Trebuchet MS", sans-serif;">eh semua la ada. apa yg takde? </span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">ikut level pun ada. beginner, intermediate, advanced. </span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">program pun ada. 8 minggu. tapi bayar. hehe yang lain FREE.</span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">This is one of the best free workouts web. </span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">dan video nya real time, maksudnya instructor tu join workout sama </span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">smpai kita habis workout. bukan tunjuk satu dua step saja. </span></div>
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<a href="http://www.fitnessblender.com/"><span style="font-family: "Trebuchet MS", sans-serif;">www.fitnessblender.com</span></a></div>
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<span style="font-family: "Trebuchet MS", sans-serif; font-size: large;">2. </span><a href="http://www.jennfit.ca/blog" target="_blank"><span style="font-family: "Trebuchet MS", sans-serif; font-size: large;">JENN FIT</span></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZ7wNz2htz4tpzQZfACxTdkWjzFbxC2zbA2USuW5DM-8HmJ7Bk2PzHK9iHeQRS3TAD3lbLSIUZPoPkTE5rj0L9bHGswmyk5nC7Qulg6WJW3OAzFM5brdtSamfdpHkRXyAgT9Qiboej0adi/s1600/Screenshot+2013-12-18+16.11.24.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "Trebuchet MS", sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZ7wNz2htz4tpzQZfACxTdkWjzFbxC2zbA2USuW5DM-8HmJ7Bk2PzHK9iHeQRS3TAD3lbLSIUZPoPkTE5rj0L9bHGswmyk5nC7Qulg6WJW3OAzFM5brdtSamfdpHkRXyAgT9Qiboej0adi/s400/Screenshot+2013-12-18+16.11.24.png" width="400" /></span></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlvqTAMyNaUAhL74d5kD4ZWkMa3WblEQQxTXhmgcdydihQJTLhRHOEU8KWAdZesQP6mWIMS-lAm-z2rKHmTZ_RJRUhQz3WOwmBNgfyfoeqOhPBLq6IpcU9NQyGXQQuMyHDU5NrYr71GUG8/s1600/Screenshot+2013-12-18+16.12.06.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "Trebuchet MS", sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlvqTAMyNaUAhL74d5kD4ZWkMa3WblEQQxTXhmgcdydihQJTLhRHOEU8KWAdZesQP6mWIMS-lAm-z2rKHmTZ_RJRUhQz3WOwmBNgfyfoeqOhPBLq6IpcU9NQyGXQQuMyHDU5NrYr71GUG8/s400/Screenshot+2013-12-18+16.12.06.png" width="400" /></span></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW4TFyMxv9Z4NmzWj8JYuSFlioT78vdzXIAHr2RjF9TvTxTncIhXlpXYE0jSKTpU8ZZro9_ggM1vDeYe14-ynPYa1D3xUGktuhacECr-h6ADGnVw-WY17PgRHEYsumwUYRiQjppgUv-T2d/s1600/Screenshot+2013-12-18+16.14.31.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "Trebuchet MS", sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW4TFyMxv9Z4NmzWj8JYuSFlioT78vdzXIAHr2RjF9TvTxTncIhXlpXYE0jSKTpU8ZZro9_ggM1vDeYe14-ynPYa1D3xUGktuhacECr-h6ADGnVw-WY17PgRHEYsumwUYRiQjppgUv-T2d/s400/Screenshot+2013-12-18+16.14.31.png" width="400" /></span></a></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">This is one of my personal favourite</span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">Not too intense, not too soft, just perfect ;)</span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">Nampak tak workout untuk leg and arms dia? </span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">Macam intense tapi macam boleh buat kan? </span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">haaa itu la perasaan nya bila buat workout Jenn Fit ni, just nice. hehe</span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">Most of her workouts adalah bodyweight, guna berat badan sendiri </span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">Kadang2 je dia upload workout pakai mesin kat gym, pakai dumbbell or kettlebell</span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">cuma masalahnya dengan Jenn Fit ni, dia takda skalikan video.</span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">Sebab majority bodyweight workout yg dia share simple2 je </span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">kita bleh Google or Youtube saje hehe</span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;"></span> </div>
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<a href="http://jennfit.ca/blog/"><span style="font-family: "Trebuchet MS", sans-serif;">http://jennfit.ca/blog/</span></a></div>
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<span style="font-family: "Trebuchet MS", sans-serif; font-size: large;">3.</span><a href="http://workoutlabs.com/" target="_blank"><span style="font-family: "Trebuchet MS", sans-serif; font-size: large;">WORKOUT LABS</span></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeccShGUXlAA7TOea7YNErNCGpGTayBEnLrQ8w3eUQTSt5cWsmS1FlpA4vSkrHbh6s-58Q4ctwKDmMbTsjpDUx0qT13moh104tFO1feHc5wsv_C_800cTjhNTP3YyqR9E2DSCujePq06de/s1600/Screenshot+2013-12-18+16.34.57.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "Trebuchet MS", sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeccShGUXlAA7TOea7YNErNCGpGTayBEnLrQ8w3eUQTSt5cWsmS1FlpA4vSkrHbh6s-58Q4ctwKDmMbTsjpDUx0qT13moh104tFO1feHc5wsv_C_800cTjhNTP3YyqR9E2DSCujePq06de/s400/Screenshot+2013-12-18+16.34.57.png" width="400" /></span></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvlVsbLYx9VrB1Bj7s4KcK3Z02_Gqxa4MrqsDmVTaToiQAiiph_ukvoPeqvk3L7IYbvoafFciHBhqRarApoIaY9P9gaAY3Cb6LA8JGiEJI0kSbvf28pcFwes3EhH3krx_dW8ysRiPn6PKy/s1600/Screenshot+2013-12-18+16.35.45.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "Trebuchet MS", sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvlVsbLYx9VrB1Bj7s4KcK3Z02_Gqxa4MrqsDmVTaToiQAiiph_ukvoPeqvk3L7IYbvoafFciHBhqRarApoIaY9P9gaAY3Cb6LA8JGiEJI0kSbvf28pcFwes3EhH3krx_dW8ysRiPn6PKy/s400/Screenshot+2013-12-18+16.35.45.png" width="400" /></span></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzdBSZKpOwJJugCOGoNJiq8DdhlSRnY5Yh_2KfuyRd5-WAPjWwiVBqFmZp4eZup3RbEgdcn3iyAYWG8-Vvyr9n9Zd6B3NvO6ywO2A9wb8t1rPAicvIAVu0xCtzkaOKPFg9jgutjWu4FQLo/s1600/Screenshot+2013-12-18+16.36.48.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "Trebuchet MS", sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzdBSZKpOwJJugCOGoNJiq8DdhlSRnY5Yh_2KfuyRd5-WAPjWwiVBqFmZp4eZup3RbEgdcn3iyAYWG8-Vvyr9n9Zd6B3NvO6ywO2A9wb8t1rPAicvIAVu0xCtzkaOKPFg9jgutjWu4FQLo/s400/Screenshot+2013-12-18+16.36.48.png" width="400" /></span></a></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">Ni web yg sangat best dan simple </span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">Sebab semua workout tu ada ilustrasi or lukisan mcmana nak buat</span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">Boleh pilih exercise sendiri, letak dalam satu sheet, </span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">save as PDF dan PRINT</span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">Best giler kan?</span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">Kalau taknak susah2 pikir, </span></div>
<div style="text-align: center;">
<span style="font-family: "Trebuchet MS", sans-serif;">boleh pilih je ROUTINES yang orang lain da share kat situ</span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">Tapi, xda la video. Gambar saja. hehe</span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">Web ni bukan bodyweight saje.</span></div>
<div style="text-align: center;">
<span style="font-family: "Trebuchet MS", sans-serif;">Boleh asing ikut bodypart mana yang nak di work kan</span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">equipment apa..or bodyweight </span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">or boleh search je nama exercise tu. </span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;"></span> </div>
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<a href="http://workoutlabs.com/"><span style="font-family: "Trebuchet MS", sans-serif;">http://workoutlabs.com/</span></a></div>
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<span style="font-family: "Trebuchet MS", sans-serif;"></span> </div>
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<span style="font-family: "Trebuchet MS", sans-serif;">So, 3 cukup la dulu kan. </span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">bagi banyak2 pun belum tentu buat kotttt hahahaha</span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;"></span> </div>
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<span style="font-family: "Trebuchet MS", sans-serif;">Sebenarnya ada banyak lagi sumber. </span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">Terpulang pada kita, nak RAJIN ke nak MALAS. </span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;"></span> </div>
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<span style="font-family: "Trebuchet MS", sans-serif;">;)</span></div>
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~ sHa ~http://www.blogger.com/profile/02158414585764927097noreply@blogger.com5tag:blogger.com,1999:blog-5749528180896388966.post-80958052228831668822013-12-18T15:49:00.002+08:002013-12-18T15:49:15.178+08:00..REOPENING..<span style="font-family: "Trebuchet MS", sans-serif;">Salam. </span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">Tiba-tiba, blog aku ni dapat di access semula. setelah setahun lebih. </span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">Sebelum ni, tiap kali aku taip url </span><a href="http://www.akupundiet.blogspot.com/"><span style="font-family: "Trebuchet MS", sans-serif;">www.akupundiet.blogspot.com</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> ni akan redirect ke page lain dan aku tatau kenapa jadik mcm tu. </span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">So bila ada member asik tanya " kenapa tak update blog" </span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">aku jawab " tak dpt masuk la blog aku, redirect plak"</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">dorang kata "eh, aku bukak ok je"</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">so aku pon kompius. </span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">Harini aku bukak, dapat pulak mcm biasa. </span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">So, mulai skang aku update kat blog ni je. </span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"></span><br />
<a href="http://www.eksesais.blogspot.com/"><span style="font-family: "Trebuchet MS", sans-serif;">www.eksesais.blogspot.com</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> akan di export ke sini senang aku nak maintain satu blog saje. </span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">ok? tak kesah la orang baca ke tak, yang penting senang aku nak rujuk next time aku nak restart as a beginner semula. hahaha (read = pegnen dan menggemuk dan beranak)</span>~ sHa ~http://www.blogger.com/profile/02158414585764927097noreply@blogger.com0tag:blogger.com,1999:blog-5749528180896388966.post-41084756022088306122012-07-23T21:55:00.003+08:002012-07-23T21:55:53.044+08:00Day 2 & 3 Ramadhan's Workout<br />
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Salam..</div>
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Alhamdulillah...selesai puasa hari ke 3..</div>
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semalam tak update ape workout kan sbb tak sempat hehe..</div>
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so today update 2 sekali..</div>
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semalam nye workout simple sajer..its all about the strength, abs n bun.</div>
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<span class="fbUnderline" style="text-decoration: underline;"><strong><br /></strong></span></div>
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<span class="fbUnderline" style="text-decoration: underline;"><strong>Day 2 : 22/07/2012</strong></span></div>
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<strong>I did circuit B from SHAPE magazine's Tush & Abs workout plan:</strong></div>
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<span class=""><img alt="" class="photo_img img" src="http://a2.sphotos.ak.fbcdn.net/hphotos-ak-ash4/s720x720/251797_459916764032608_1353294486_n.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; max-width: 493px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" /></span></div>
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Tripod kicks 20 reps x 2 sets *with ankle weights</div>
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<span class=""><img alt="" class="photo_img img" src="http://a1.sphotos.ak.fbcdn.net/hphotos-ak-ash4/s720x720/292348_459916940699257_61567565_n.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; max-width: 493px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" /></span></div>
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Weighted bridge 25 reps x 2 sets * use 2kg med ball</div>
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<span class=""><img alt="" class="photo_img img" src="http://a7.sphotos.ak.fbcdn.net/hphotos-ak-ash3/s720x720/179161_459917264032558_1186951349_n.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; max-width: 493px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" /></span></div>
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Power crunch 15reps x 3sets *use 2kg med ball</div>
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<span class="fbUnderline" style="text-decoration: underline;"><strong>Day 3 : 23/07/2012</strong></span></div>
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<strong>1. Warming up with 2 mins skipping </strong></div>
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<strong>2. Jenn Fit Beach Babe Workout </strong></div>
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<strong>The link : http://jennfit.ca/blog/beach-babe-workout/</strong></div>
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50 Mountain Climber - <em>30</em></div>
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50 crunches - <em>30</em></div>
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50 leg lift (R) -<em>20</em></div>
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50 leg lift (L) - <em>20</em></div>
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2 mins plank - <em>1min</em></div>
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50 medicine ball russian twist -<em>30</em></div>
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<em>To make sure I can finish 3 rounds without experiencing any giddiness, I reduce the reps.</em></div>
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<em>I manage to finish the 3 rounds and felt good bout it. </em></div>
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<em>I started early today, at 635pm and finish around 710pm. perfect timing ;)</em></div>
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<em>_______________________________________________________________________</em></div>
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<em><br /></em></div>
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This morning I went to the clinic, for reviewing my blood test.</div>
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Last time when I had dengue fever, the Dr suspected I have Thalassemia. So they did blood test.</div>
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The blood come back saying I am positive for Thalassemia. they just dont know yet thet type, either minor or major, alpha or beta.</div>
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So they took another blood test today. The next appointment will be after Hari Raya Aidilfitri.</div>
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I dont know what to expect. Should I be worry? I hope everything gonna be find. I hope I will be find. </div>
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<i><br /></i></div>~ sHa ~http://www.blogger.com/profile/02158414585764927097noreply@blogger.com2tag:blogger.com,1999:blog-5749528180896388966.post-20693536688662578392012-07-21T22:17:00.000+08:002012-07-21T22:17:07.194+08:00Bersenam di Bulan PuasaAssalamualaikum wbt..<br />
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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<br />
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Ok, seperti yang di plan..alhamdulillah, harini berjaya buat workout, 45mins sebelum buka puasa..<br />
This is my first time buat full workout masa bulan puasa. slalunya buat workout simple saje, tak pernah buat full wo.<br />
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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.<br />
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<span class="fbUnderline" style="text-decoration: underline;"><strong>1. Bodyrock Powerful Real Time Sweat WO</strong></span></div>
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50s effort/10s rest ( I changed it to 45s/15s)</div>
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2 rounds of :</div>
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1. 2 swicths lunges 2 jacks </div>
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2. elevated push ups (normal PU)</div>
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3. touch downs</div>
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4. squat jump touch the floor</div>
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5. dive bombers</div>
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6. half burpees sand bag rows (2nd round i did full burpee)</div>
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<strong>2. 2 mins Abs</strong> </div>
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20s effort/10s rest, 2 rounds = 4mins</div>
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Mountain Climber</div>
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High Knees</div>
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Crunches </div>
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Plank </div>
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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.. ;)</div>
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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. </div>
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Day 1 is done. hopefully can keep this pace for the entire Ramadhan..amin..</div>~ sHa ~http://www.blogger.com/profile/02158414585764927097noreply@blogger.com2tag:blogger.com,1999:blog-5749528180896388966.post-52607343849070069252012-07-21T00:54:00.001+08:002012-07-21T00:54:12.347+08:00Week 3 of July & Ramadhan workout plan ;)<div style="text-align: center;">
Salam..</div>
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esok dah nak puasa ..Selamat berpuasa ye semua..</div>
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semoga tahun ini lebih baik dari tahun2 sebelumnya..</div>
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Sebelum puasa kita pulun workout dulu .hahaha pulun la sangattt hehehe</div>
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16/07/2012 - Monday </div>
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Warming up :</div>
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2 rounds of </div>
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50 jumping jacks</div>
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50 skaters</div>
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practicing all the movement few reps ;)</div>
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Workout of the day :</div>
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<strong>I'm All Yours - Bodyrock.tv</strong></div>
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<a href="http://www.bodyrock.tv/2012/07/12/im-all-yours-workout/">http://www.bodyrock.tv/2012/07/12/im-all-yours-workout/</a></div>
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<strong>3 rounds, 50s effort/ 10s rest</strong></div>
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<strong>1. 5 high knees, 5 switch lunges : 5,5,4</strong></div>
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<strong>2. 1 side to side, 2 jacks, 2 straight hops, 2 reptile push ups (in plank position) : 3,3,3</strong></div>
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<strong>3. Side jump, 2 squat jump, side jump : 5,5,3</strong></div>
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<strong>4. 5 mountain climbers, 5 spider mans : 6,6,5</strong></div>
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<strong>__________________________________________________________________</strong></div>
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<span class="fbUnderline" style="text-decoration: underline;"><strong>19/07/2012 - Thursday</strong></span></div>
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<span class="fbUnderline" style="text-decoration: underline;"><strong>1. Jenn Fit Beach Girl WO</strong></span></div>
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<span class=""><img alt="" class="photo_img img" src="http://a8.sphotos.ak.fbcdn.net/hphotos-ak-prn1/555985_458472037510414_1071349541_n.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; max-width: 493px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" /></span></div>
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Jenn Fit Beach Girl WO</div>
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<strong><em>* 50sec wall sit with 5kg biceps curl</em></strong></div>
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<strong><em>* 30 lunges with 5kg DB press</em></strong></div>
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<strong><em>* 20 squat with with biceps curl </em></strong></div>
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<strong><em>- I manage to do 93 jumping jacks in 90sec..non stop..and its OHSEM! haha</em></strong></div>
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<strong><em>( I was never able to do jumping jack more than 20 before)</em></strong></div>
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<span class="fbUnderline" style="text-decoration: underline;"><strong>2. Bodyrock Zuzana TABATA</strong></span></div>
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<strong>20s effort/10s rest , 8 rounds (4mins)</strong></div>
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<strong>1. Air squat / Jump Squat</strong></div>
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<strong>2. Half burpee (burpees without pushup)</strong></div>
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<strong>3. Reptile Pushups</strong></div>
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<strong>4. Foot loose - run in place as fast as u can</strong></div>
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<span class="fbUnderline" style="text-decoration: underline;"><strong>3. DB workouts with 5kg DB</strong></span></div>
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<strong>15 deadlift reverse fly</strong></div>
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<strong>15 squat ventral raise</strong></div>
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<strong>15 lunges row kickbacks</strong></div>
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<strong>20 squat n twist</strong></div>
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<strong>_________________________________________________________________</strong></div>
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<strong>20/07/2012 - Friday</strong></div>
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<strong>ZWOW #26 </strong></div>
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<strong>30sec interval, NO REST , do it 10mins</strong></div>
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<strong>1. Plank + leg lift + jump up (L+R)</strong></div>
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<strong>2. side crunch (L+R)</strong></div>
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<strong>3. side to side squat (keep it low)</strong></div>
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<strong>4. side to side push ups</strong></div>
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<strong>5. Knee Hugs</strong></div>
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<strong>6. Elbow plank</strong></div>
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<strong>7. Bike press </strong></div>
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<strong>(position like dive bombers, </strong></div>
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<strong>the movement like monkey Push Ups)</strong></div>
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<strong>8. Plank jump</strong></div>
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<strong>_______________________________________________________</strong></div>
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<strong><br /></strong></div>
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<strong><i>Its not end of week 3 yet, tapi esok nak start puasa dah </i></strong></div>
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<strong><i>so my training will be end here..for non fasting month.</i></strong></div>
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<strong><i>InsyaAllah start esok routine akan berubah masa..</i></strong></div>
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<strong><i>mungkin akan buat wo 30mins before berbuka or after terawih. </i></strong></div>
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<strong><i>I will focus on strength and toning, </i></strong></div>
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<strong><i>weight training will only be done if wo after terawikh.</i></strong></div>
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<strong><i>Selamat berpuasa semua..!!</i></strong></div>~ sHa ~http://www.blogger.com/profile/02158414585764927097noreply@blogger.com0tag:blogger.com,1999:blog-5749528180896388966.post-76336451684285628932012-07-21T00:40:00.000+08:002012-07-21T00:40:08.840+08:00Week 2 July Workout List<div style="text-align: center;">
Salam..</div>
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this was my week 2 of July workout's list </div>
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9/07/2012 - Monday </div>
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<b>1. Bamfit #1</b></div>
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4 rounds for time</div>
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15 burpees</div>
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30 overhead lunges</div>
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30 KB swings</div>
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15 box jump (i did chair jump)</div>
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* my time 17:44 for 4 rounds </div>
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<strong>2. Jenn Fit 2 Mins Abs</strong></div>
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20s effort/10s rest </div>
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Mountain Climbers - 26,25</div>
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High Knees - 22,25</div>
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Crunches - 10,11</div>
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Plank</div>
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_______________________________________________________________</div>
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11/07/2012 - Wednesday</div>
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<strong>JENN FIT TAKE MY BREATH AWAY WORKOUT (MORNING WO)</strong></div>
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<strong><strong>Do each exercise for 30 seconds, then rest for 30 seconds.</strong></strong></div>
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<strong><strong>(I modified this to 30s each exercise, rest 10s. Total up to 16mins)</strong></strong></div>
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<strong><strong>Repeat 3 times.</strong></strong></div>
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<strong><strong>JUMP ROPE</strong></strong></div>
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<strong><strong>MOUNTAIN CLIMBERS</strong></strong></div>
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<strong><strong>REST</strong></strong></div>
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<strong><strong>HIGH KNEES</strong></strong></div>
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<strong><strong>PUSH UPS</strong></strong></div>
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<strong><strong>REST</strong></strong></div>
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<strong><strong>JUMP SQUATS</strong></strong></div>
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<strong><strong>TRICEP DIPS</strong></strong></div>
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<strong><strong>REST</strong></strong></div>
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<strong><strong>JUMPING JACKS</strong></strong></div>
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<strong><strong>BICEPS CURLS</strong></strong></div>
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__________________________________________________________________________________</div>
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<br /></div>
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<span class="fbUnderline" style="text-decoration: underline;"><strong>FIT PLAN - BODYWEIGHT HOME WORKOUT (EVENING SESSION)</strong></span></div>
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<br /></div>
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<strong>15 REPS EACH , 3 ROUNDS</strong></div>
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<strong>SQUAT</strong></div>
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<strong>PUSH UP</strong></div>
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<strong>LUNGES</strong></div>
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<strong>STEP UP (GUNA KERUSI)</strong></div>
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<strong>BENCH DIP (TRICEP DIPS)</strong></div>
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<strong>SQUAT THRUST</strong></div>
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<span class="photo_center" style="clear: both; padding-bottom: 10px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;"><img alt="" class="photo_img img" src="http://photos-e.ak.fbcdn.net/hphotos-ak-ash4/313899_455540451136906_1896951514_a.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 0px; margin-left: auto; margin-right: auto; margin-top: 0px; max-width: 493px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center; width: 180px;" /></span></div>
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SQUAT THRUST</div>
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<strong> </strong></div>
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<strong>CALF RAISE ( I DID IT AT THE EDGE OF A CHAIR)</strong></div>
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<strong><span class=""><img alt="" class="photo_img img" src="http://a7.sphotos.ak.fbcdn.net/hphotos-ak-ash3/556472_455540694470215_1821465764_n.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; max-width: 493px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" /></span></strong></div>
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<strong>CALF RAISE</strong></div>
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<strong>PLANK 60second</strong></div>
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<em>* my time : 18:36. extra 2 mins plank </em></div>
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<em>__________________________________________________________________________________</em></div>
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<em><br /></em></div>
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<em>14/07/2012 - Saturday</em></div>
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<em><br /></em></div>
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<em><b>ZWOW #25</b></em></div>
<div>
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<strong>start with 30 burpees buy in </strong></div>
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<strong>- i did 15 competition burpees and 15 burpees with push up </strong></div>
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<strong></strong></div>
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<strong>3 round for time :</strong></div>
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<li style="text-align: center;"><strong>Plyo fly 20 reps</strong></li>
<li style="text-align: center;"><strong>Squat overhead press 15 reps</strong></li>
<li style="text-align: center;"><strong>Lateral jump touch 10reps</strong></li>
<li style="text-align: center;"><strong>Abs Splitter 5 reps</strong></li>
</ul>
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<strong><em>*my time : 17 : 15</em></strong></div>
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The Link :</div>
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http://www.youtube.com/watch?v=-8ZW3v9RStk&feature=player_embedded</div>
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I use this for squat overhead press. Its a broomstick with ankle weight, 3KG. LOL :P</div>
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<span class=""><img alt="" class="photo_img img" src="http://a3.sphotos.ak.fbcdn.net/hphotos-ak-snc7/s720x720/380711_456513277706290_832317912_n.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; max-width: 493px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" /></span></div>
</div>
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__________________________________________________________________________________________</div>
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15/07/2012 - sunday</div>
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Morning session :</div>
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<strong>1.Fitness Blender - Fat Burning Functional Training</strong></div>
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8 workouts, I did 1 round with 5kg dumbbell :</div>
<ul style="list-style-type: square; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 10px; padding-bottom: 0px; padding-left: 25px; padding-right: 10px; padding-top: 0px;">
<li style="text-align: center;">14 Push ups</li>
<li style="text-align: center;">14 deadlift reverse fly</li>
<li style="text-align: center;">14 single pull over + leg raises</li>
<li style="text-align: center;">14 squats ventral raises</li>
<li style="text-align: center;">14 lunges row kickbacks</li>
<li style="text-align: center;">14 squat crosses + presses</li>
<li style="text-align: center;">14 lunges + rotations</li>
<li style="text-align: center;">14 crunches + cross punches</li>
</ul>
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Link : http://www.youtube.com/watch?v=FPgKYsknKw4</div>
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<strong>2. Jenn Fit Wake Up Workout </strong>:</div>
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20 Jumping jacks</div>
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20 crunches</div>
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10 Push Ups</div>
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10 calf raises</div>
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30 russian twist</div>
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30 squat</div>
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10 high knees</div>
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1 min plank </div>
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<br /></div>
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<span class=""><img alt="" class="photo_img img" src="http://a7.sphotos.ak.fbcdn.net/hphotos-ak-ash4/s720x720/309425_456874464336838_1011407767_n.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; max-width: 493px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" /></span></div>
<div class="caption" style="text-align: center;">
MY NEW PLAY THING HEHEHE 5KG DUMBBELL</div>
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</div>
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-------------------------------------------------------------------------------------------------------</div>
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Evening Session </div>
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<br /></div>
<div style="font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;">
<strong>1. Another round of Fitness Blender - Fat Burning Functional Training</strong></div>
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<br /></div>
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<strong>2. 1 round of Fit Fluential No Nonsense Circuit</strong></div>
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<span class=""><img alt="" class="photo_img img" src="http://a3.sphotos.ak.fbcdn.net/hphotos-ak-prn1/535021_456941947663423_1687601112_n.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; max-width: 493px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" /></span></div>
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<span class=""><br /></span></div>
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<span class="">_______________________________ End of Week 2 July ________________________________________</span></div>
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<span class=""><br /></span></div>
<div style="text-align: center;">
<span class="">Note to self :</span></div>
<div style="text-align: center;">
<span class="">I workout only 4 days in week 2 but some days i do 2 session, morning n evening..</span></div>
<div style="text-align: center;">
<span class="">I should increase my weight training n increase the reps ;)</span></div>
</div>~ sHa ~http://www.blogger.com/profile/02158414585764927097noreply@blogger.com4tag:blogger.com,1999:blog-5749528180896388966.post-13394418756859114812012-07-11T19:20:00.000+08:002012-07-11T19:20:14.770+08:00Workout List - Week 1 JulySalam<br />
perghh lama nye tak update blog..<br />
baru pasan asik post workout kat FB<br />
patot la blog tak masuk ..ahaha<br />
this is just for my record n untuk rujukan sesiapa yg nak workout<br />
<br />
mungkin ada yg rasa blog ni dah jadi mcm workout diary ek..<br />
aku pun rasa camtu hahaha..<br />
tapi nak buat camne..selagi tak berjaya mencapai target ..<br />
selagi tu la korang hadap hari2 post pasal workout<br />
kalu tak ske tayah tgk . abis citer. hehe.<br />
<br />
<br />
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<b><i>3/7/2012</i></b></div>
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<em><strong>AM WORKOUT :</strong></em></div>
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<br /></div>
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<strong>KETTLEBELL FULL BODY WORKOUT</strong></div>
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http://www.youtube.com/watch?v=8BnCJ5sPfP0&feature=share </div>
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<strong>WORKOUT</strong></div>
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<strong> </strong>1. Squat with upright row- 10 reps.</div>
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2. Squat w/ Straight Arm Kettlebell Swing -20 reps.</div>
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3. Heisman over Kettlebell- 20 reps.</div>
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4. Forward Lunge or Backward Lunge with Tricep Press- 10 reps. on each leg (20 reps. total)</div>
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5. Cross Core Crunch with Knee Lift- 10 reps. on each side (20 reps. total)</div>
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6. Ice Skaters with Kettlebell Pass- 20 reps.</div>
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REPEAT 3X</div>
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http://www.youtube.com/watch?v=8BnCJ5sPfP0&feature=share</div>
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<br /></div>
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<strong><em>PM WORKOUT :</em></strong></div>
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<br /></div>
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<span class="fbUnderline" style="text-decoration: underline;"><strong>CARDIO BOOT CAMP – SOUTH BEACH BOOT CAMP</strong></span></div>
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<br /></div>
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<span class="fbUnderline" style="text-decoration: underline;"><strong>The link : http://thesouthbeachbootcamp.com/archives/3220</strong></span></div>
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<br /></div>
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<strong><span>CIRCUIT 1 - 6:40</span></strong></div>
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25 Butt Kicks (both legs =1)</div>
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25 Jumping Jacks</div>
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25 Butt Kicks</div>
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25 Jumping Jacks</div>
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25 Fast Squats</div>
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25 Two-Step Heisman (knee to opposite elbow)</div>
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25 Fast Squats</div>
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25 Two Step Heisman</div>
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2 Minute Jump Rope or Stair Run</div>
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<br /></div>
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<strong><span>CIRCUIT 2</span></strong> (REPEAT 3 TIMES)- <strong>7:26</strong></div>
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30 High Knees</div>
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30 Heisman</div>
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30 Jacks</div>
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1 minute Jump Rope</div>
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<br /></div>
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<strong><span>CIRCUIT 3</span></strong><span> </span>(REPEAT 10 TIMES) – i did 3x only – <strong>7:00</strong></div>
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10 Jack Squats</div>
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10 Burpees</div>
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10 Push Ups or Mount ain Climbers</div>
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10 Sit Ups 10 Tricep Dips</div>
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<br /></div>
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<em>Total time : 21:06 </em></div>
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<i>---------------------------------------------------------------------------------------------------------------------</i></div>
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<i> <b>5/7/2012</b></i></div>
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</div>
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<strong>JENN FIT</strong></div>
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<strong>BURPEE WORKOUT (9:55)</strong></div>
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<strong>10 Burpees</strong></div>
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<strong>1 Squat</strong></div>
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<strong>9 Burpees</strong></div>
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<strong>2 Squats</strong></div>
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<strong>8 Burpees</strong></div>
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<strong>3 Squats</strong></div>
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<strong>7 Burpees</strong></div>
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<strong>4 Squats</strong></div>
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<strong>6 Burpees</strong></div>
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<strong>5 Squats</strong></div>
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<strong>5 Burpees</strong></div>
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<strong>6 Squats</strong></div>
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<strong>4 Burpees</strong></div>
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<strong>7 Squats</strong></div>
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<strong>3 Burpees</strong></div>
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<strong>8 Squats</strong></div>
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<strong>2 Burpees</strong></div>
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<strong>9 Squats</strong></div>
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<strong>1 Burpee</strong></div>
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<strong>10 Squats</strong></div>
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<strong>Rest</strong></div>
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<br /></div>
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<strong>BEX LIFE</strong></div>
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<strong>HARD CORE MUFFIN TOP WORKOUT DETAILS: (10:12)</strong></div>
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– Squats w/ alternating leg lifts: 20 reps</div>
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– Plank Jacks: 20 reps</div>
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– Supergirls: 5 five-second holds</div>
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– Reverse Crunches: 20 reps</div>
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– BONUS Pushups: 10 raeps</div>
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– Repeat the entire round 2 more times for a total of 3 rounds</div>
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<br /></div>
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<strong>BR WOW ASS WORKOUT 45/15 2 ROUNDS = 8mins</strong></div>
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1) Forward Lunge With Squat</div>
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2) 2 Burpee’s 2 Squat Jumps</div>
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3) 1 arm get ups (modify with 2 arms)</div>
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4) Sandbag swings using the Pink Sandbag or Abdominal Crunches using theBodyRock Equalizer</div>
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<br /></div>
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* I'm dying coz of burpees! haha</div>
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-------------------------------------------------------------------------------------------------------------------</div>
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<b>8/7/2012</b></div>
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</div>
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<strong>1. Zuzana Light Challenge for Warrior Z</strong></div>
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<strong>50 reps of :</strong></div>
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<strong>3 low jacks</strong></div>
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<strong>1 pike press</strong></div>
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<strong>1 jump up </strong></div>
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<strong>*my time - 8 :43</strong></div>
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http://www.youtube.com/watch?v=obqt16Cbpxg&feature=youtu.be</div>
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<br /></div>
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<strong>2. Jenn Fit NO JIGGLE CIRCUIT WORKOUT</strong></div>
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<br /></div>
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Do each exercise for 1 MINUTE (max effort), then rest 1 MINUTE.( <em>I rest 30secs </em>)</div>
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<br /></div>
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WRITE DOWN HOW MANY REPS YOU DO FOR EACH EXERCISE.</div>
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<br /></div>
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JUMP ROPE - 47</div>
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REST </div>
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JUMPING JACKS - 50</div>
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REST</div>
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SQUAT JUMPS - 45</div>
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REST</div>
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HIGH KNEES - 48</div>
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REST</div>
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KETTLEBELL SWINGS - 28</div>
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REST</div>
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BURPEES - 10</div>
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REST</div>
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SPLIT SQUATS (DUMBBELLS IN EACH HAND AT SHOULDERS) -12(R)</div>
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REST</div>
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SPLIT SQUATS (CHANGE LEGS) - 15(L)</div>
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REST</div>
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SKATERS - 24</div>
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REST</div>
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PUSH UP - 14</div>
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REST</div>
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RUSSIAN TWIST WITH HEAVY MEDICINE BALL - 30</div>
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(<em> i use my 7.5kg KB for the first 15, then cont with 3kg ankle weight hehe</em>)</div>
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REST</div>
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macam sikit plak hari yang wo..</div>
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<br />
<br />
ada some wo yg tak save kat FB..<br />
simple wo mcm Jenn Fit wake up wo..or abs wo..<br />
ok la nnti update week 2 plak ..~ sHa ~http://www.blogger.com/profile/02158414585764927097noreply@blogger.com3tag:blogger.com,1999:blog-5749528180896388966.post-56749448299808151722012-06-27T18:57:00.001+08:002012-06-27T18:57:09.892+08:0027/6/2012 - Bye bye Mom Jeans!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimZ4y3KmB636TDAJdGsfvkQat_YzitKSnUfkN9r319rL71ZlkAr8zk2lv0UKvIkwzAblaIQDlw-Nrrwy7sgRTBdoAwNI-JreIJSgNWARS0PRyQ5xR83W9MQM8lIKs2jho3hvVR3JtwpmL4/s1600/mom+jeans+wo.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimZ4y3KmB636TDAJdGsfvkQat_YzitKSnUfkN9r319rL71ZlkAr8zk2lv0UKvIkwzAblaIQDlw-Nrrwy7sgRTBdoAwNI-JreIJSgNWARS0PRyQ5xR83W9MQM8lIKs2jho3hvVR3JtwpmL4/s320/mom+jeans+wo.jpg" width="256" /></span></a></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Done for today's WO ..yeehuuu!</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">I did 1min works, rest 10second</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Scores :</span></div>
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<span class="Apple-style-span" style="color: #333333; line-height: 14px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">warming up with Jenn Fit wake up wo<br />my score :<br />Jump rope : x kira..imaginary jump rope<br />Push ups : 22,19<br /><span class="text_exposed_show" style="display: inline;">Plyo Jacks : 32,29<br />Plyo Pile Squats : 20,21<br />High Knees : 36,34<br />Chair Jump : 22,25<br />Plyo Lunges : 21,16<br />Chair dips : 13,16<br />Jump rope : spt d atas<br />Crunches : 23,24</span></span></span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">I find myself finishing a 22 Push Up in 1 minute! </span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">well done ME! hahaha</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">sebelum ni, nak buat 1 normal PU pon blum tntu lepas..</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">so maybe my upper strength dah meningkat </span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">lower masih hazab dari segi strength..</span></div>
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<br /></div>~ sHa ~http://www.blogger.com/profile/02158414585764927097noreply@blogger.com4tag:blogger.com,1999:blog-5749528180896388966.post-75243618131540056962012-06-26T23:30:00.003+08:002012-06-26T23:30:48.605+08:0026/6/2012 - HIIT Turbofire<div style="text-align: center;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Salam..</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">arini sangat letih..kol 5am dah ke KLIA </span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">fly ke KK..landing terus g jabatan..</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">lom sempat melelap..ni dah nak tido </span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">sempat wo skit jer</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">warming up with JM Cardio Kickboxing </span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">WO 15mins Turbofire HIIT..</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">peha n betis adalah sangat sore </span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">due to zwow semalam..huwaaaa</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">ok la..tido,ngantuk ..babaii</span></div>
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<br /></div>~ sHa ~http://www.blogger.com/profile/02158414585764927097noreply@blogger.com0tag:blogger.com,1999:blog-5749528180896388966.post-8898495937293965872012-06-25T23:14:00.000+08:002012-06-25T23:14:03.700+08:00Godek gambar lama-lama..jumpa ini..<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikMvVFhObkqZkfmSNmEUL6cqbhRngnfzCKiKiuFw2x_TAet61PqiPzEjhAMZ-ntANPKg_MuDa7c36wWeIOAHlTGjpPCBYuR2kPR4TU2CTx6GTxJmr2G9z1e03cxDoGtSQTLDmZp3z9Zg0f/s1600/kurung+pinkvs+coklat.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: 'Trebuchet MS', sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikMvVFhObkqZkfmSNmEUL6cqbhRngnfzCKiKiuFw2x_TAet61PqiPzEjhAMZ-ntANPKg_MuDa7c36wWeIOAHlTGjpPCBYuR2kPR4TU2CTx6GTxJmr2G9z1e03cxDoGtSQTLDmZp3z9Zg0f/s320/kurung+pinkvs+coklat.jpg" width="256" /></span></a></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">perghhhhhh</span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">seriusly..aku ke tu??</span></div>
<div style="text-align: center;">
<span style="font-family: 'Trebuchet MS', sans-serif;">camne la leh pkai baju tu..mmg tak selesa pon..</span></div>
<div style="text-align: center;">
<span style="font-family: 'Trebuchet MS', sans-serif;">sbb tu skang dah tak tau mana pegi baju tu hahah</span></div>
<div style="text-align: center;">
<span style="font-family: 'Trebuchet MS', sans-serif;">yg kaler cekelat tu pic baru2 ni..</span></div>
<div style="text-align: center;">
<span style="font-family: 'Trebuchet MS', sans-serif;">ermm nampak la jgak beza skit kan..</span></div>~ sHa ~http://www.blogger.com/profile/02158414585764927097noreply@blogger.com0tag:blogger.com,1999:blog-5749528180896388966.post-88505600581607503642012-06-25T22:35:00.001+08:002012-06-25T23:14:35.533+08:00ZWOW # 23 Burpee Torture<div style="text-align: center;">
<span style="font-family: 'Trebuchet MS', sans-serif;"><iframe allowfullscreen="" frameborder="0" height="270" src="http://www.youtube.com/embed/XMY5xpp1LzQ?fs=1" width="480"></iframe></span></div>
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</span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">Salam..lama pulak tak menghapdet ekk..</span></div>
<div style="text-align: center;">
<span style="font-family: 'Trebuchet MS', sans-serif;">so list kan dulu senarai workout sepanjang tak hapdet..hehe</span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;"><b>21/6</b> - Outstation kat JB , wo <b>Jenn Fit Wake Up</b> </span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span></div>
<div style="text-align: center;">
<span style="font-family: 'Trebuchet MS', sans-serif;"><b>22/6 </b>- balik dr JB , No WO</span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;"><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;"><b>23/6</b> - <b>Magda Wik Tight Abs</b> wo</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJXZA26WiFEhZAahCGGaF_auhVfTdZGNZgGqN23IzoTafDaEQfjn-Y0eAV8S7ExucEAZ6BLV0FIuRmFOdM1mHEPcZVykHadUxIivRT3e6-IfndY-3Ae7XnojJCr75R-R82-Y1c8fUqfll5/s1600/tight+abs+wo.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJXZA26WiFEhZAahCGGaF_auhVfTdZGNZgGqN23IzoTafDaEQfjn-Y0eAV8S7ExucEAZ6BLV0FIuRmFOdM1mHEPcZVykHadUxIivRT3e6-IfndY-3Ae7XnojJCr75R-R82-Y1c8fUqfll5/s400/tight+abs+wo.jpg" width="266" /></a></div>
<div style="text-align: center;">
<span style="font-family: 'Trebuchet MS', sans-serif;">Nampak simple and do-able kan??</span></div>
<div style="text-align: center;">
<span style="font-family: 'Trebuchet MS', sans-serif;">cer terai seround..menangesss nak abeskan 50reps tu..haha</span></div>
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</span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;"><b>24/6 - Jenn Fit Wake Up + Magda Wik Abs</b></span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;"><b><br />
</b></span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;"><b>25/6 - ZWOW #23 </b></span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">Akhirnya berjaya membuat ZWOW #23..perghhh</span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">aku adalah sangat lemah bab Burpees..esp tang PU tu la..</span></div>
<div style="text-align: center;">
<span style="font-family: 'Trebuchet MS', sans-serif;">this zwow simple je..ada 4 wo:</span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;"><b>1. yoga burpees - 5reps</b></span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;"><b>2. Abs Splitter - 5 reps</b></span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;"><b>3. Burpees - 50 reps</b></span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;"><b>4. Air Squat - 100reps</b></span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span></div>
<div style="text-align: center;">
<span style="font-family: 'Trebuchet MS', sans-serif;">nampak senang..tp bila buat burpees n squat, peha dah jadi keras mcm batu..huhu</span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span></div>
<div style="text-align: center;">
<span style="font-family: 'Trebuchet MS', sans-serif;">esok nak fly lagik. harap2 wo la kat otel..</span></div>
<div style="text-align: center;">
<span style="font-family: 'Trebuchet MS', sans-serif;">bawak bekal wo siap2..hehe</span></div>~ sHa ~http://www.blogger.com/profile/02158414585764927097noreply@blogger.com0tag:blogger.com,1999:blog-5749528180896388966.post-26143418068237062262012-06-21T06:46:00.002+08:002012-06-21T06:46:57.618+08:0020/6/2012 - Jenn Fit HIIT<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiA5JnQWXJzrrcCROhQJRuUxIjkkUembzw9oYTc_ZwTEcyhBJJteQHS417dCevMeA-DMHkPjKJ0QxSoKglHotJFggm99f_yYHzPUVvQggH_lHk0tSERFl7at7pRZaHmCUeoItsNNoGywNUK/s1600/jenn+fit.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiA5JnQWXJzrrcCROhQJRuUxIjkkUembzw9oYTc_ZwTEcyhBJJteQHS417dCevMeA-DMHkPjKJ0QxSoKglHotJFggm99f_yYHzPUVvQggH_lHk0tSERFl7at7pRZaHmCUeoItsNNoGywNUK/s400/jenn+fit.jpg" width="400" /></span></a></div>
<span class="Apple-style-span" style="color: #333333; line-height: 18px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></span><br />
<span class="Apple-style-span" style="color: #333333; line-height: 18px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></span><br />
<span class="Apple-style-span" style="color: #333333; line-height: 18px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></span><br />
<br />
<div style="text-align: center;">
<span class="Apple-style-span" style="color: #333333; line-height: 18px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><b>JENN FIT 20 MINUTE HIIT WORKOUT </b></span></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="color: #333333; line-height: 18px;">(high intensity interval training)</span><span class="Apple-style-span" style="color: #333333; line-height: 18px;"> </span></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="color: #333333; line-height: 18px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></span></div>
<span class="Apple-style-span" style="color: #333333; line-height: 18px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> 50 seconds JUMPING JACKS ~ 10 seconds rest</span></span><br />
<div style="text-align: center;">
<span class="Apple-style-span" style="color: #333333; line-height: 18px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">50 seconds BURPEES ~ 10 seconds rest</span></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="color: #333333; line-height: 18px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">50 seconds PUSH UPS ~ 10 seconds rest</span></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="color: #333333; line-height: 18px;"><span class="text_exposed_show" style="display: inline;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">50 seconds SIDE PLANK ~ 10 seconds rest</span></span></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="color: #333333; line-height: 18px;"><span class="text_exposed_show" style="display: inline;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">50 seconds (other) SIDE PLANK ~ 10 seconds rest</span></span></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="color: #333333; line-height: 18px;"><span class="text_exposed_show" style="display: inline;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">50 seconds MOUNTAIN CLIMBERS ~ 10 seconds rest</span></span></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="color: #333333; line-height: 18px;"><span class="text_exposed_show" style="display: inline;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">50 seconds HIGH KNEES ~ 10 seconds rest</span></span></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="color: #333333; line-height: 18px;"><span class="text_exposed_show" style="display: inline;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">50 seconds SQUAT JUMPS ~ 10 seconds rest</span></span></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="color: #333333; line-height: 18px;"><span class="text_exposed_show" style="display: inline;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">50 seconds JUMP LUNGES ~ 10 seconds rest</span></span></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="color: #333333; line-height: 18px;"><span class="text_exposed_show" style="display: inline;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">REST FOR 2 MINUTES...REPEAT!</span></span></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="color: #333333; line-height: 18px;"><span class="text_exposed_show" style="display: inline;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></span></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="color: #333333; line-height: 18px;"><span class="text_exposed_show" style="display: inline;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">High Intensity Interval Training (HIIT) adalah sangat bagus untuk fat loss</span></span></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="color: #333333; line-height: 18px;"><span class="text_exposed_show" style="display: inline;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">if u consistent in doing this for a month, u will see results</span></span></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="color: #333333; line-height: 18px;"><span class="text_exposed_show" style="display: inline;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">especially inches loss ..</span></span></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="color: #333333; line-height: 18px;"><span class="text_exposed_show" style="display: inline;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">and yg aku pasan , biasanya akan attack lemak area abs dlu..</span></span></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="color: #333333; line-height: 18px;"><span class="text_exposed_show" style="display: inline;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">nampak mcm senang je HIIT ni..1st round u will scream for your life! haha</span></span></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="color: #333333; line-height: 18px;"><span class="text_exposed_show" style="display: inline;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">the concept of HIIT is u push urself to the max during the workout, </span></span></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="color: #333333; line-height: 18px;"><span class="text_exposed_show" style="display: inline;">in this wo 50secs </span></span><span class="Apple-style-span" style="color: #333333; line-height: 18px;">and after that rest for 10s..</span></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="color: #333333; line-height: 18px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Do it as fast as you can but never sacrifice your form. </span></span></div>
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<span class="Apple-style-span" style="color: #333333; line-height: 18px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Study the movement first.</span></span></div>
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<span class="Apple-style-span" style="color: #333333; line-height: 18px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="color: #333333; line-height: 18px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">If u like this Jenn Fit workout, u can like her page </span></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="color: #333333; line-height: 18px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><a href="http://www.facebook.com/pages/JENN-FIT/176123415758535" target="_blank">JENN FIT FACEBOOK</a></span></span></div>
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<span class="Apple-style-span" style="color: #333333; line-height: 18px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="color: #333333; line-height: 18px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">I am waiting for my flight. Off to JB this morning. </span></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="color: #333333; line-height: 18px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">My outstation routine, begins. </span></span></div>
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<span class="Apple-style-span" style="color: #333333; line-height: 18px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="line-height: 18px;">Good Morning Everyone!</span></span></div>~ sHa ~http://www.blogger.com/profile/02158414585764927097noreply@blogger.com1tag:blogger.com,1999:blog-5749528180896388966.post-5658387072194692432012-06-19T19:58:00.001+08:002012-06-21T06:47:37.253+08:0019/6/2012 - The 10 x 10 Workout<div style="text-align: center;">
<span style="font-family: 'Trebuchet MS', sans-serif;"><iframe allowfullscreen="" frameborder="0" height="270" src="http://www.youtube.com/embed/AnMNU6qRo4o?fs=1" width="480"></iframe></span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">Salam. </span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">Harini kita buat Angry Trainer Fitness Workout</span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">10 wo, 10 reps each, repeat as many rounds as u can. </span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">I did 2 rounds only, in 14:42. </span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">pon dah rasa nak pengsannn..huwaaa</span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">I'm using my 7.5kg KB for all the wo with weight</span></div>
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</span></div>
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<span style="background-color: #ebebeb; color: #333333; line-height: 18px; text-align: left;"><span style="font-family: 'Trebuchet MS', sans-serif;">All exercises x 10 reps</span></span></div>
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</span></span></div>
<span style="font-family: 'Trebuchet MS', sans-serif;"><span style="background-color: #ebebeb; color: #333333; line-height: 18px; text-align: left;"></span></span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;"><span style="background-color: #ebebeb; color: #333333; line-height: 18px; text-align: left;">1. X-Position Abs</span></span></div>
<span style="font-family: 'Trebuchet MS', sans-serif;"><span style="background-color: #ebebeb; color: #333333; line-height: 18px; text-align: left;"><div style="text-align: center;">
2. Triceps Pushups</div>
</span><span style="background-color: #ebebeb; color: #333333; line-height: 18px; text-align: left;"><div style="text-align: center;">
3. Mountain Climbers</div>
</span><span style="background-color: #ebebeb; color: #333333; line-height: 18px; text-align: left;"><div style="text-align: center;">
4. Kettlebell/ Dumbbell/Medicine Ball Swing</div>
</span><span style="background-color: #ebebeb; color: #333333; line-height: 18px; text-align: left;"><div style="text-align: center;">
5. Ass Kickers -- Jump Squat / Lunge Combo</div>
</span><span style="background-color: #ebebeb; color: #333333; line-height: 18px; text-align: left;"><div style="text-align: center;">
Rest 60 seconds</div>
</span><span style="background-color: #ebebeb; color: #333333; line-height: 18px; text-align: left;"><div style="text-align: center;">
6. Swiss Ball Single Arm Dumbbell Chest Press</div>
</span><span style="background-color: #ebebeb; color: #333333; line-height: 18px; text-align: left;"><div style="text-align: center;">
7. Lateral Lunge w/Side lateral</div>
</span><span style="background-color: #ebebeb; color: #333333; line-height: 18px; text-align: left;"><div style="text-align: center;">
8. Shoulder Taps</div>
</span><span style="background-color: #ebebeb; color: #333333; line-height: 18px; text-align: left;"><div style="text-align: center;">
9. Jump Jacks</div>
</span><span style="background-color: #ebebeb; color: #333333; line-height: 18px; text-align: left;"><div style="text-align: center;">
10. Plank Dumbbell Row</div>
</span></span>~ sHa ~http://www.blogger.com/profile/02158414585764927097noreply@blogger.com4tag:blogger.com,1999:blog-5749528180896388966.post-85503659906977706902012-06-18T22:00:00.001+08:002012-06-21T06:48:00.375+08:0018/6/2012 - INSANITY Fast & Furious<div style="text-align: center;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><iframe allowfullscreen="" frameborder="0" height="270" src="http://www.youtube.com/embed/Pb7SEJzuU1I?fs=1" width="480"></iframe></span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Salam</span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">This is a short version of Insanity </span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">ni Bonus workout..20mins yang fast n furious..</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">just make sure u push urself to the max!</span></div>
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<br /></div>
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<br /></div>~ sHa ~http://www.blogger.com/profile/02158414585764927097noreply@blogger.com0tag:blogger.com,1999:blog-5749528180896388966.post-11271230014642171252012-06-17T22:09:00.001+08:002012-06-21T06:48:27.473+08:00Rest Day with Just Dance ;)<div style="text-align: center;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><iframe allowfullscreen="" frameborder="0" height="344" src="http://www.youtube.com/embed/p5-xd0M6tRQ?fs=1" width="459"></iframe></span></div>
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</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Salam..today is my rest day </span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">no workout for the whole day </span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">but i started my day with this dance video..</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">so much FUN!! haha</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Thanx to <a href="http://www.uglyduckling2swan.blogspot.com/" target="_blank">Masreen</a> for sharing this thing in her blog..</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">my fav would be Rasputin by Boney M..</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">the movement mcm banyak yg menarik dan sangattt berpeluh hehe</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">I tried out 3-4 vidz from utube and it all fun..!</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Esok isnin la..malas nye nak keje..huwaaaaaaaaaaa</span></div>~ sHa ~http://www.blogger.com/profile/02158414585764927097noreply@blogger.com2tag:blogger.com,1999:blog-5749528180896388966.post-34096028467557578472012-06-16T11:50:00.000+08:002012-06-16T11:50:15.257+08:006/6/2012 - Jillian Michaels Ripped In 30Salam..
Lupa nk update la..
<br />
semalam buat jm ripped in 30 weeks 4..
Hazabbbb mencik la jm
Harini sakit satu badan huhu~ sHa ~http://www.blogger.com/profile/02158414585764927097noreply@blogger.com0tag:blogger.com,1999:blog-5749528180896388966.post-69001005832505635062012-06-16T11:47:00.001+08:002012-06-16T11:49:02.495+08:00ZWOW # 22 - Killing me, seriously!<div style="text-align: center;">
<span style="font-family: Georgia, 'Times New Roman', serif;"><iframe allowfullscreen="" frameborder="0" height="270" src="http://www.youtube.com/embed/2YV52wgs9nY?fs=1" width="480"></iframe></span></div>
<div style="text-align: center;">
<span style="font-family: Georgia, 'Times New Roman', serif;"><br />
</span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;">Salam..</span></div>
<div style="text-align: center;">
<span style="font-family: Georgia, 'Times New Roman', serif;">Harini buat ZWOW #22..</span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;">perghhh giler ah..this is the hardest zwow i ever did!</span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;">nak buat wo ni kene ada kerusi ..</span></div>
<div style="text-align: center;">
<span style="font-family: Georgia, 'Times New Roman', serif;">ada <b><span style="font-size: large;">5 wo, 30 reps each</span></b> </span></div>
<div style="text-align: center;">
<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;"><b>1. chair jump</b></span></div>
<div style="text-align: center;">
<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;"><b>2. chair PU</b></span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;"><b>3. tricep dip</b></span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;"><b>4. sumo squat jump</b></span></div>
<div style="text-align: center;">
<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;"><b>5. squat twist</b></span></div>
<div style="text-align: center;">
<span style="font-family: Georgia, 'Times New Roman', serif;"><br />
</span></div>
<div style="text-align: center;">
<span style="font-family: Georgia, 'Times New Roman', serif;">tapi..bezanya wo kali ni, </span></div>
<div style="text-align: center;">
<span style="font-family: Georgia, 'Times New Roman', serif;"><b>tiap kali seminit, kene buat 4 burpees</b>..</span></div>
<div style="text-align: center;">
<span style="font-family: Georgia, 'Times New Roman', serif;">part ni la yg hazab nyer! </span></div>
<div style="text-align: center;">
<span style="font-family: Georgia, 'Times New Roman', serif;">sbb aku kan mmg slow klu buat burpees..</span></div>
<div style="text-align: center;">
<span style="font-family: Georgia, 'Times New Roman', serif;">nak PU bkn senang..nak lompat plak ..aiyaakk</span></div>
<div style="text-align: center;">
<span style="font-family: Georgia, 'Times New Roman', serif;"><br />
</span></div>
<div style="text-align: center;">
<span style="font-family: Georgia, 'Times New Roman', serif;">sbb tu la 29:30 baru aku siap. hahaha. </span></div>
<div style="text-align: center;">
<span style="font-family: Georgia, 'Times New Roman', serif;">tu pon dah nak pengsan,serius pengsan.</span></div>
<div style="text-align: center;">
<span style="font-family: Georgia, 'Times New Roman', serif;">the good thing is..</span></div>
<div style="text-align: center;">
<span style="font-family: Georgia, 'Times New Roman', serif;">maksudnya aku dah buat 100+ burpees pagi nih..hoyehhhh! haha</span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;"><br />
</span></div>
<div style="text-align: center;">
<span style="font-family: Georgia, 'Times New Roman', serif;"><br />
</span></div>
<div style="text-align: center;">
arini leh g jalan2 tanpa rasa risau lom workout. hahaha </div>
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<br /></div>
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Happy Saturday ALL!</div>~ sHa ~http://www.blogger.com/profile/02158414585764927097noreply@blogger.com0tag:blogger.com,1999:blog-5749528180896388966.post-60447652531542058342012-06-12T00:00:00.005+08:002012-06-12T00:00:54.039+08:00Memanah - Syok!<div class="separator" style="clear: both; text-align: center;">
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Salam..</span></div>
<div class="separator" style="clear: both; text-align: center;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">harini mencuba sesuatu yang baru..</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">yang sangat exciitedd!! ahaha</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Memanah..sapa penah memanah?</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">best betul kursus kat Institut Perakaunan Negara Sabak Bernam ni</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">macam2 aktiviti bley buat lepas kelas petang</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">nak main beskal pon boleyy free saje</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">apa kata kita tepek pic ikut original size..</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">tgk jadik beso mana..hahaha</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">(x jadi buat original size, sama beso ngan skrin haha)</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8NmNOkCrm0EvV8ZsCrfFLFSsLf3CE_sHxipXmOWogD4zcP65cFRr6hakD89OlRn-IUCtuc_smquyvPLARuAchn_qN17N2dWVHu8L1AI7gtBm5hSiYet4i4nnxYL-SmtbwXYdM0y3CGXD-/s1600/2012-06-11+17.46.53.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8NmNOkCrm0EvV8ZsCrfFLFSsLf3CE_sHxipXmOWogD4zcP65cFRr6hakD89OlRn-IUCtuc_smquyvPLARuAchn_qN17N2dWVHu8L1AI7gtBm5hSiYet4i4nnxYL-SmtbwXYdM0y3CGXD-/s640/2012-06-11+17.46.53.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Gaya kene ade...hehehe</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihjHImU25dLStj5edkGj7s_aZj0y4rBhH0GCLM6rjM9I6daXIRVRgMmXwxIon-YjOqadxNtekutkJurDc6uPDYLqgnvnXuqo9-yMI655Bvrxm0A_grKA3Ayh_J_l-l6ms-LNRbvedxbU45/s640/DSC_0014.JPG" style="margin-left: auto; margin-right: auto;" width="360" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">me n my course mate n room mate </td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihjHImU25dLStj5edkGj7s_aZj0y4rBhH0GCLM6rjM9I6daXIRVRgMmXwxIon-YjOqadxNtekutkJurDc6uPDYLqgnvnXuqo9-yMI655Bvrxm0A_grKA3Ayh_J_l-l6ms-LNRbvedxbU45/s1600/DSC_0014.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"></span></a></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgn-pANTs5ZKKGxpO_9s70lT5dhgkaKqTX10w3PJpycE04lO8L_QfMhBiLfRmQbK3ZkIoTRi-7BDjZALiUf6Pqlkr-4ovAxWzN_fMwxiWqSGtykdy-2XMrPV2Hu623atS6ugIJbJfChc5fW/s640/DSC_0015.JPG" style="margin-left: auto; margin-right: auto;" width="360" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Gambar kenangan depan IPN..perlu ker? haha</td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgn-pANTs5ZKKGxpO_9s70lT5dhgkaKqTX10w3PJpycE04lO8L_QfMhBiLfRmQbK3ZkIoTRi-7BDjZALiUf6Pqlkr-4ovAxWzN_fMwxiWqSGtykdy-2XMrPV2Hu623atS6ugIJbJfChc5fW/s1600/DSC_0015.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"></span></a></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Last year, i was having a course at the same place..kat IPN ni jugak </span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">and i remember i took a picture with my friends..</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">bila tengok balik dalam FB,,mak aiiii tak percaya tu gambar aku...</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">betul ke aku ni?</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">....</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjksOI8N6fanfmHjhsTfBqiR3cJFRBKvcSzyMDhNhf9yM3IIemuEL3uybuAnxJeZiiC6TS8MAZgJkZbCex_7BU75sbFXz1_ME2kLLWKJD4TSxryWxGyJP3bDJmaetK5Cnyu08m3auAO9leA/s1600/pepel.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjksOI8N6fanfmHjhsTfBqiR3cJFRBKvcSzyMDhNhf9yM3IIemuEL3uybuAnxJeZiiC6TS8MAZgJkZbCex_7BU75sbFXz1_ME2kLLWKJD4TSxryWxGyJP3bDJmaetK5Cnyu08m3auAO9leA/s320/pepel.jpg" width="233" /></a></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">macam makcik aarrr...perghhhhhh</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">;)</span></div>~ sHa ~http://www.blogger.com/profile/02158414585764927097noreply@blogger.com2tag:blogger.com,1999:blog-5749528180896388966.post-8669425087099628372012-06-11T16:03:00.001+08:002012-06-11T16:08:16.821+08:0011-13/6/2012 : Kursus Di IPN Sabak Bernam<center><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUvo0lraKuiO4XLuV9-hfZyoTQgqsh7KUf-vytQOmh01E0EJHHDqjpmOkXkFutysueN-o_SUvOgYRf0doxf2E3SbnEx8ncUpqebIbYZ989aC2YgTlea-WxBEsF6N_YDqTG0aWe0b5hg-5d/ width="240" height="320"/></center>
Salam..
<p>sedang berkursus d ipn sabak bernam...
Menghayati alam sekitar yg aman damai..
Dan makanan yang sedap belaka..owhhh</p>
Workout? Nan hado.
Just squat n kick, burpees n wall push up..
Petang ni jalan2 yerrr~ sHa ~http://www.blogger.com/profile/02158414585764927097noreply@blogger.com0tag:blogger.com,1999:blog-5749528180896388966.post-88127799500854743342012-06-09T23:08:00.001+08:002012-06-16T11:49:34.446+08:009/6/2012 - ZWOW # 21<div style="text-align: center;">
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Salam..</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">harini buat wo pagi sbb hb keje pagi hehe </span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">buat ZWOW #21 yang sangat funnnn!!!</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">ada 3 wo jer dlm zwow 21 ni..</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">buat dalam 10minit untk AMRAP(as many round as possible)</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">1. burpees handstand - 5reps</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">2. ninja jump tuck - 5 reps</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">3. squat side kick - 10reps</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">after buat ni i check my heartbeat, its 131bpm.wow, kalah wo JM hehe</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">esok nak kene g kursus kat sabak bernam smpai rabu..</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">tatau la dpt workout ke tak..huhuh</span></div>
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<br /></div>~ sHa ~http://www.blogger.com/profile/02158414585764927097noreply@blogger.com0tag:blogger.com,1999:blog-5749528180896388966.post-41152111630211506242012-06-05T20:10:00.001+08:002012-06-16T11:50:40.754+08:003/6/2012 - ZWOW #20<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPMqI7a0vtVG0s-3f7JgrSc_IU9phLtKfTuqyHops6Of3Y83Mbqn1hoprEwXzgpidZddMZVRU_RtgW-prRPZ7nZy4yetGiuW_QR8h3uDjzD6yCWkw6Do81TEuTV9mT75F15nYnOkADzgKV/s1600/zwow-20-001.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: 'Trebuchet MS', sans-serif;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPMqI7a0vtVG0s-3f7JgrSc_IU9phLtKfTuqyHops6Of3Y83Mbqn1hoprEwXzgpidZddMZVRU_RtgW-prRPZ7nZy4yetGiuW_QR8h3uDjzD6yCWkw6Do81TEuTV9mT75F15nYnOkADzgKV/s400/zwow-20-001.jpg" width="400" /></span></a></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">Lupa plak ..</span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">hari ahad lepas buat ZWOW #20 </span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">Zuzana Workout Of The Week</span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">I finished at 14:25 ..lambat la jugek huhu</span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">tapi takpe la janji buat sehabis baik ..cewahh haha</span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">I Love ZWOW!..slalu buat aku rasa nak muntah ..</span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">sayangnya cuma seminggu sekali sahaja..hermmmmm</span></div>
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<br /></div>~ sHa ~http://www.blogger.com/profile/02158414585764927097noreply@blogger.com2tag:blogger.com,1999:blog-5749528180896388966.post-32096965035089553312012-06-05T20:02:00.001+08:002012-06-16T11:52:35.642+08:005/6/2012 - Assfire WO!<div style="text-align: center;">
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Salam..</div>
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this is today's workout..simple saje </div>
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50s effort /10s rest , 12 rounds so total 12mins saje</div>
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1. Prisoner squat jump</div>
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2. straight abs</div>
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3. reverse push up (aku replace ngan push up biasa)</div>
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4. step up - guna sofa/kerusi</div>
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klau dah tatau nak buat ape, mmg bagus buat workout BR ni.. short but intense</div>
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dulu aku slalu rasa aku tak mampu pun nak buat workout BR ni sbb nampak mcm hardcore</div>
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sebenarnya, sapa2 pun bleh buat..dengan syarat study dulu bebetul form and listen to your body ..</div>
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kalau rasa tak bley buat xtreme, buat ikut kemampuan </div>
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its either u do it or not, there's no MAYBE.</div>
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PUSH YOURSELF!</div>~ sHa ~http://www.blogger.com/profile/02158414585764927097noreply@blogger.com0tag:blogger.com,1999:blog-5749528180896388966.post-2347920514973152962012-06-02T22:59:00.001+08:002012-06-02T22:59:53.509+08:00No Workout =(Salam..
<p>harini pun x workout..
Just kemas2 umah..sapu sampah..cuci toilet..huhu</p>
<p>semangat nak buat ZWOW #20 tapi x kesampaiannn..huhu
Eh asik ayat sedih jerr..pg td dah nak hepi skit..losing 2cm of waist n 2cm of hips..hehe i likeee! Tp pastu x workout,rasa down..huhu</p>
Okla..xda citer best ponnn gudnite!~ sHa ~http://www.blogger.com/profile/02158414585764927097noreply@blogger.com0tag:blogger.com,1999:blog-5749528180896388966.post-28150386421558464912012-06-01T22:15:00.001+08:002012-06-01T22:19:53.096+08:00Rest Day..Salam..
<p>ini hari kita rehat..no workout..</p>
Makan busattt..hahaha
<center><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQrEXKBEbpm2MU5JFdGcKC_1gZWY80b10kzr3_tmRNOPkmBDnNK7UuwVFP629GatV6Lf7p1B3MoJ-0ZMEFEHMAFvCO6q7cOsRIzUrrAesHhmRaSSbTrY1zjnPslN_1p7ItcTOOjiSATcuo/ width="320" height="240"/></center>
<center><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvnJWrN78dm5xpfg62HMZhaQtqpHZsnKm0_8NOFAAQhhVpd8vl2MVSkMw3udMRaUOKfY89NDIPA1jAy32rI8VBvIS2-E0Y3v7ZMih0LFhxWRHPcsia0QY_VJzRikQKyDGBrDCwZz3zjM4T/
width="320" height="240"/></center>
Sambil2 teman tuan puteri main buai..hehe
<center><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQOR2w6NlZRSQbVEmgtGBae9E8TlhzGsiY1WfO2ojMLY4PmZBiipj2hxW7diJtPHdDAwLMfeUFtLG_XdMH-ks5vBhKMGf7Y3wb-vK41ey_yj9N7CX7rb4ehqurCySfW12fyTg0c2rMcan_/ width="240" height="320"/></center>
Have a nice weekend!~ sHa ~http://www.blogger.com/profile/02158414585764927097noreply@blogger.com0