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

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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

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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

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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

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11/07/2012 - Wednesday

JENN FIT TAKE MY BREATH AWAY WORKOUT (MORNING WO)

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

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

Repeat 3 times.

JUMP ROPE

MOUNTAIN CLIMBERS

REST

HIGH KNEES

PUSH UPS

REST

JUMP SQUATS

TRICEP DIPS

REST

JUMPING JACKS

BICEPS CURLS

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FIT PLAN - BODYWEIGHT HOME WORKOUT (EVENING SESSION)

15 REPS EACH , 3 ROUNDS

SQUAT

PUSH UP

LUNGES

STEP UP (GUNA KERUSI)

BENCH DIP (TRICEP DIPS)

SQUAT THRUST

SQUAT THRUST

  

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

CALF RAISE

PLANK 60second

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

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14/07/2012 - Saturday

ZWOW #25

start with 30 burpees buy in 

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

3 round for time :

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

*my time : 17 : 15

The Link :

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

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

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15/07/2012 - sunday

Morning session :

1.Fitness Blender - Fat Burning Functional Training

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

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

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

2. Jenn Fit Wake Up Workout :

20 Jumping jacks

20 crunches

10 Push Ups

10 calf raises

30 russian twist

30 squat

10 high knees

1 min plank 

MY NEW PLAY THING HEHEHE 5KG DUMBBELL

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Evening Session 

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

2.  1 round of Fit Fluential No Nonsense Circuit

_______________________________ End of Week 2 July ________________________________________

Note to self :

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

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

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

ZWOW # 22 - Killing me, seriously!

Salam..

Harini buat ZWOW #22..

perghhh giler ah..this is the hardest zwow i ever did!

nak buat wo ni kene ada kerusi ..

ada 5 wo, 30 reps each 

1. chair jump

2. chair PU

3. tricep dip

4. sumo squat jump

5. squat twist

tapi..bezanya wo kali ni, 

tiap kali seminit, kene buat 4 burpees..

part ni la yg hazab nyer! 

sbb aku kan mmg slow klu buat burpees..

nak PU bkn senang..nak lompat plak ..aiyaakk

sbb tu la 29:30 baru aku siap. hahaha. 

tu pon dah nak pengsan,serius pengsan.

the good thing is..

maksudnya aku dah buat 100+ burpees pagi nih..hoyehhhh! haha

arini leh g jalan2 tanpa rasa risau lom workout. hahaha 

Happy Saturday ALL!

9/6/2012 - ZWOW # 21

Salam..

harini buat wo pagi sbb hb keje pagi hehe 

buat ZWOW #21 yang sangat funnnn!!!

ada 3 wo jer dlm zwow 21 ni..

buat dalam 10minit untk AMRAP(as many round as possible)

1. burpees handstand - 5reps

2. ninja jump tuck - 5 reps

3. squat side kick - 10reps

after buat ni i check my heartbeat, its 131bpm.wow, kalah wo JM hehe

esok nak kene g kursus kat sabak bernam smpai rabu..

tatau la dpt workout ke tak..huhuh

3/6/2012 - ZWOW #20

Lupa plak ..

hari ahad lepas buat ZWOW #20 

Zuzana Workout Of The Week

I finished at 14:25 ..lambat la jugek huhu

tapi takpe la janji buat sehabis baik ..cewahh haha

I Love ZWOW!..slalu buat aku rasa nak muntah ..

sayangnya cuma seminggu sekali sahaja..hermmmmm