Workout Ideas For Beginner & Intermediate

Salam.

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.

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 )

1. FITNESS BLENDER

 

 

 

 

 

Dalam web ni ada banyakkkk giler workout..

sebut je apa nak

bodyweight

dumbbell

kettlebell

jump rope

workout with baby

workout with partner

yoga

band

 

eh semua la ada. apa yg takde?

ikut level pun ada. beginner, intermediate, advanced.

program pun ada. 8 minggu. tapi bayar. hehe yang lain FREE.

 

This is one of the best free workouts web.

dan video nya real time, maksudnya instructor tu join workout sama

smpai kita habis workout. bukan tunjuk satu dua step saja.

 

www.fitnessblender.com

 

2. JENN FIT

 

 

 

This is one of my personal favourite

Not too intense, not too soft, just perfect ;)

Nampak tak workout untuk leg and arms dia?

Macam intense tapi macam boleh buat kan?

haaa itu la perasaan nya bila buat workout Jenn Fit ni, just nice. hehe

 

Most of her workouts adalah bodyweight, guna berat badan sendiri

Kadang2 je dia upload workout pakai mesin kat gym, pakai dumbbell or kettlebell

cuma masalahnya dengan Jenn Fit ni, dia takda skalikan video.

Sebab majority bodyweight workout yg dia share simple2 je 

kita bleh Google or Youtube saje hehe

 

 

http://jennfit.ca/blog/

 

3.WORKOUT LABS

 

 

 

 

Ni web yg sangat best dan simple

Sebab semua workout tu ada ilustrasi or lukisan mcmana nak buat

Boleh pilih exercise sendiri, letak dalam satu sheet,

save as PDF dan PRINT

Best giler kan?

Kalau taknak susah2 pikir,

boleh pilih je ROUTINES yang orang lain da share kat situ

Tapi, xda la video. Gambar saja. hehe

Web ni bukan bodyweight saje.

Boleh asing ikut bodypart mana yang nak di work kan

equipment apa..or bodyweight

or boleh search je nama exercise tu.

 

http://workoutlabs.com/

 

So, 3 cukup la dulu kan.

bagi banyak2 pun belum tentu buat kotttt hahahaha

 

Sebenarnya ada banyak lagi sumber.

Terpulang pada kita, nak RAJIN ke nak MALAS.

 

;)

 

 



Week 2 July Workout List

Salam..

this was my week 2 of July workout's list 

9/07/2012 - Monday 

1. Bamfit #1

4 rounds for time

15 burpees

30 overhead lunges

30 KB swings

15 box jump (i did chair jump)

* my time 17:44 for 4 rounds 

2. Jenn Fit 2 Mins Abs

20s effort/10s rest 

Mountain Climbers - 26,25

High Knees - 22,25

Crunches - 10,11

Plank

_______________________________________________________________

11/07/2012 - Wednesday

JENN FIT TAKE MY BREATH AWAY WORKOUT (MORNING WO)

Do each exercise for 30 seconds, then rest for 30 seconds.

(I modified this to 30s each exercise, rest 10s. Total up to 16mins)

Repeat 3 times.

JUMP ROPE

MOUNTAIN CLIMBERS

REST

HIGH KNEES

PUSH UPS

REST

JUMP SQUATS

TRICEP DIPS

REST

JUMPING JACKS

BICEPS CURLS

__________________________________________________________________________________

FIT PLAN - BODYWEIGHT HOME WORKOUT (EVENING SESSION)

15 REPS EACH , 3 ROUNDS

SQUAT

PUSH UP

LUNGES

STEP UP (GUNA KERUSI)

BENCH DIP (TRICEP DIPS)

SQUAT THRUST

SQUAT THRUST

  

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

CALF RAISE

PLANK 60second

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

__________________________________________________________________________________

14/07/2012 - Saturday

ZWOW #25

start with 30 burpees buy in 

- i did 15 competition burpees and 15 burpees with push up 

3 round for time :

• Plyo fly 20 reps
• Squat overhead press 15 reps
• Lateral jump touch 10reps
• Abs Splitter 5 reps

*my time : 17 : 15

The Link :

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

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

__________________________________________________________________________________________

15/07/2012 - sunday

Morning session :

1.Fitness Blender - Fat Burning Functional Training

8 workouts, I did 1 round with 5kg dumbbell :

• 14 Push ups
• 14 deadlift reverse fly
• 14 single pull over + leg raises
• 14 squats ventral raises
• 14 lunges row kickbacks
• 14 squat crosses + presses
• 14 lunges + rotations
• 14 crunches + cross punches

Link : http://www.youtube.com/watch?v=FPgKYsknKw4

2. Jenn Fit Wake Up Workout :

20 Jumping jacks

20 crunches

10 Push Ups

10 calf raises

30 russian twist

30 squat

10 high knees

1 min plank 

MY NEW PLAY THING HEHEHE 5KG DUMBBELL

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Evening Session 

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

2.  1 round of Fit Fluential No Nonsense Circuit

_______________________________ End of Week 2 July ________________________________________

Note to self :

I workout only 4 days in week 2 but some days i do 2 session, morning n evening..

I should increase my weight training n increase the reps ;)