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.

 

;)

 

 



Day 2 & 3 Ramadhan's Workout

Salam..

Alhamdulillah...selesai puasa hari ke 3..

semalam tak update ape workout kan sbb tak sempat hehe..

so today update 2 sekali..

semalam nye workout simple sajer..its all about the strength, abs n bun.

Day 2  : 22/07/2012

I did circuit B from SHAPE magazine's Tush & Abs workout plan:

Tripod kicks 20 reps x 2 sets *with ankle weights

Weighted bridge 25 reps x 2 sets * use 2kg med ball

Power crunch 15reps x 3sets *use 2kg med ball

Day 3 : 23/07/2012

1. Warming up with 2 mins skipping 

2. Jenn Fit Beach Babe Workout 

The link : http://jennfit.ca/blog/beach-babe-workout/

50 Mountain Climber - 30

50 crunches - 30

50 leg lift (R) -20

50 leg lift (L) - 20

2 mins plank - 1min

50 medicine ball russian twist -30

To make sure I can finish 3 rounds without experiencing any giddiness, I reduce the reps.

I manage to finish the 3 rounds and felt good bout it. 

I started early today, at 635pm and finish around 710pm. perfect timing ;)

_______________________________________________________________________

This morning I went to the clinic, for reviewing my blood test.

Last time when I had dengue fever, the Dr suspected I have Thalassemia. So they did blood test.

The blood come back saying I am positive for Thalassemia. they just dont know yet thet type, either minor or major, alpha or beta.

So they took another blood test today. The next appointment will be after Hari Raya Aidilfitri.

I dont know what to expect. Should I be worry? I hope everything gonna be find. I hope I will be find. 

Week 3 of July & Ramadhan workout plan ;)

Salam..

esok dah nak puasa ..Selamat berpuasa ye semua..

semoga tahun ini lebih baik dari tahun2 sebelumnya..

Sebelum puasa kita pulun workout dulu .hahaha pulun la sangattt hehehe

16/07/2012 - Monday 

Warming up :

2 rounds of 

50 jumping jacks

50 skaters

practicing all the movement few reps ;)

Workout of the day :

I'm All Yours - Bodyrock.tv

http://www.bodyrock.tv/2012/07/12/im-all-yours-workout/

3 rounds, 50s effort/ 10s rest

1. 5 high knees, 5 switch lunges : 5,5,4

2. 1 side to side, 2 jacks, 2 straight hops, 2 reptile push ups (in plank position) : 3,3,3

3. Side jump, 2 squat jump, side jump : 5,5,3

4. 5 mountain climbers, 5 spider mans : 6,6,5

__________________________________________________________________

19/07/2012 - Thursday

1. Jenn Fit Beach Girl WO

Jenn Fit Beach Girl WO

* 50sec wall sit with 5kg biceps curl

* 30 lunges with 5kg DB press

* 20 squat with with biceps curl 

- I manage to do 93 jumping jacks in 90sec..non stop..and its OHSEM! haha

( I was never able to do jumping jack more than 20 before)

2. Bodyrock Zuzana TABATA

20s effort/10s rest , 8 rounds (4mins)

1. Air squat / Jump Squat

2. Half burpee (burpees without pushup)

3. Reptile Pushups

4. Foot loose - run in place as fast as u can

3. DB workouts with 5kg DB

15 deadlift reverse fly

15 squat ventral raise

15 lunges row kickbacks

20 squat n twist

_________________________________________________________________

20/07/2012 - Friday

ZWOW #26 

30sec interval, NO REST , do it 10mins

1. Plank + leg lift + jump up (L+R)

2. side crunch (L+R)

3. side to side squat (keep it low)

4. side to side push ups

5. Knee Hugs

6. Elbow plank

7. Bike press 

(position like dive bombers, 

the movement like monkey Push Ups)

8. Plank jump

_______________________________________________________

Its not end of week 3 yet, tapi esok nak start puasa dah 

so my training will be end here..for non fasting month.

InsyaAllah start esok routine akan berubah masa..

mungkin akan buat wo 30mins before berbuka or after terawih. 

I will focus on strength and toning, 

weight training will only be done if wo after terawikh.

Selamat berpuasa semua..!!

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

-------------------------------------------------------------------------------------------------------

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 ;)

ZWOW # 23 Burpee Torture

Salam..lama pulak tak menghapdet ekk..

so list kan dulu senarai workout sepanjang tak hapdet..hehe

21/6 - Outstation kat JB , wo Jenn Fit Wake Up 

22/6 - balik dr JB , No WO

23/6 - Magda Wik  Tight Abs wo

Nampak simple and do-able kan??

cer terai seround..menangesss nak abeskan 50reps tu..haha

24/6 - Jenn Fit Wake Up + Magda Wik Abs

25/6 - ZWOW #23 

Akhirnya berjaya membuat ZWOW #23..perghhh

aku adalah sangat lemah bab Burpees..esp tang PU tu la..

this zwow simple je..ada 4 wo:

1. yoga burpees - 5reps

2. Abs Splitter - 5 reps

3. Burpees - 50 reps

4. Air Squat - 100reps

nampak senang..tp bila buat burpees n squat, peha dah jadi keras mcm batu..huhu

esok nak fly lagik. harap2 wo la kat otel..

bawak bekal wo siap2..hehe

20/6/2012 - Jenn Fit HIIT

JENN FIT 20 MINUTE HIIT WORKOUT 

(high intensity interval training) 

                                               50 seconds JUMPING JACKS ~ 10 seconds rest

50 seconds BURPEES ~ 10 seconds rest

50 seconds PUSH UPS ~ 10 seconds rest

50 seconds SIDE PLANK ~ 10 seconds rest

50 seconds (other) SIDE PLANK ~ 10 seconds rest

50 seconds MOUNTAIN CLIMBERS ~ 10 seconds rest

50 seconds HIGH KNEES ~ 10 seconds rest

50 seconds SQUAT JUMPS ~ 10 seconds rest

50 seconds JUMP LUNGES ~ 10 seconds rest

REST FOR 2 MINUTES...REPEAT!

High Intensity Interval Training (HIIT) adalah sangat bagus untuk fat loss

if u consistent in doing this for a month, u will see results

especially inches loss ..

and yg aku pasan , biasanya akan attack lemak area abs dlu..

nampak mcm senang je HIIT ni..1st round u will scream for your life! haha

the concept of HIIT is u push urself to the max during the workout, 

in this wo 50secs and after that rest for 10s..

Do it as fast as you can but never sacrifice your form. 

Study the movement first.

If u like this Jenn Fit workout, u can like her page 

JENN FIT FACEBOOK

I am waiting for my flight. Off to JB this morning. 

My outstation routine, begins. 

Good Morning Everyone!