Workout List - Week 1 July

Salam
perghh lama nye tak update blog..
baru pasan asik post workout kat FB
patot la blog tak masuk ..ahaha
this is just for my record n untuk rujukan sesiapa yg nak workout

mungkin ada yg rasa blog ni dah jadi mcm workout diary ek..
aku pun rasa camtu hahaha..
tapi nak buat camne..selagi tak berjaya mencapai target ..
selagi tu la korang hadap hari2 post pasal workout
kalu tak ske tayah tgk . abis citer. hehe.

3/7/2012

AM WORKOUT :

KETTLEBELL FULL BODY WORKOUT

http://www.youtube.com/watch?v=8BnCJ5sPfP0&feature=share 

WORKOUT

 1. Squat with upright row- 10 reps.

2. Squat w/ Straight Arm Kettlebell Swing -20 reps.

3. Heisman over Kettlebell- 20 reps.

4. Forward Lunge or Backward Lunge with Tricep Press- 10 reps. on each leg (20 reps. total)

5. Cross Core Crunch with Knee Lift- 10 reps. on each side (20 reps. total)

6. Ice Skaters with Kettlebell Pass- 20 reps.

REPEAT 3X

http://www.youtube.com/watch?v=8BnCJ5sPfP0&feature=share

PM WORKOUT :

CARDIO BOOT CAMP – SOUTH BEACH BOOT CAMP

The link : http://thesouthbeachbootcamp.com/archives/3220

CIRCUIT 1 - 6:40

25 Butt Kicks (both legs =1)

25 Jumping Jacks

25 Butt Kicks

25 Jumping Jacks

25 Fast Squats

25 Two-Step Heisman (knee to opposite elbow)

25 Fast Squats

25 Two Step Heisman

2 Minute Jump Rope or Stair Run

CIRCUIT 2 (REPEAT 3 TIMES)- 7:26

30 High Knees

30 Heisman

30 Jacks

1 minute Jump Rope

CIRCUIT 3 (REPEAT 10 TIMES) – i did 3x only – 7:00

10 Jack Squats

10 Burpees

10 Push Ups or Mount ain Climbers

10 Sit Ups 10 Tricep Dips

Total time : 21:06 

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 5/7/2012

JENN FIT

BURPEE WORKOUT (9:55)

10 Burpees

1 Squat

9 Burpees

2 Squats

8 Burpees

3 Squats

7 Burpees

4 Squats

6 Burpees

5 Squats

5 Burpees

6 Squats

4 Burpees

7 Squats

3 Burpees

8 Squats

2 Burpees

9 Squats

1 Burpee

10 Squats

Rest

BEX LIFE

HARD CORE MUFFIN TOP WORKOUT DETAILS: (10:12)

– Squats w/ alternating leg lifts: 20 reps

– Plank Jacks: 20 reps

– Supergirls: 5 five-second holds

– Reverse Crunches: 20 reps

– BONUS Pushups: 10 raeps

– Repeat the entire round 2 more times for a total of 3 rounds

BR WOW ASS WORKOUT 45/15 2 ROUNDS = 8mins

1) Forward Lunge With Squat

2) 2 Burpee’s 2 Squat Jumps

3) 1 arm get ups (modify with 2 arms)

4) Sandbag swings using the Pink Sandbag or Abdominal Crunches using theBodyRock Equalizer

* I'm dying coz of burpees! haha

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8/7/2012

1. Zuzana Light Challenge for Warrior Z

50 reps of :

3 low jacks

1 pike press

1 jump up 

*my time - 8 :43

http://www.youtube.com/watch?v=obqt16Cbpxg&feature=youtu.be

2. Jenn Fit NO JIGGLE CIRCUIT WORKOUT

Do each exercise for 1 MINUTE (max effort), then rest 1 MINUTE.( I rest 30secs )

WRITE DOWN HOW MANY REPS YOU DO FOR EACH EXERCISE.

JUMP ROPE - 47

REST 

JUMPING JACKS - 50

REST

SQUAT JUMPS - 45

REST

HIGH KNEES - 48

REST

KETTLEBELL SWINGS - 28

REST

BURPEES - 10

REST

SPLIT SQUATS (DUMBBELLS IN EACH HAND AT SHOULDERS) -12(R)

REST

SPLIT SQUATS (CHANGE LEGS) - 15(L)

REST

SKATERS - 24

REST

PUSH UP - 14

REST

RUSSIAN TWIST WITH HEAVY MEDICINE BALL - 30

( i use my 7.5kg KB for the first 15, then cont with 3kg ankle weight hehe)

REST

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macam sikit plak hari yang wo..

ada some wo yg tak save kat FB..
simple wo mcm Jenn Fit wake up wo..or abs wo..
ok la nnti update week 2 plak ..

27/6/2012 - Bye bye Mom Jeans!

Done for today's WO ..yeehuuu!

I did 1min works, rest 10second

Scores :

warming up with Jenn Fit wake up wo
my score :
Jump rope : x kira..imaginary jump rope
Push ups : 22,19
Plyo Jacks : 32,29
Plyo Pile Squats : 20,21
High Knees : 36,34
Chair Jump : 22,25
Plyo Lunges : 21,16
Chair dips : 13,16
Jump rope : spt d atas
Crunches : 23,24

I find myself finishing a 22 Push Up in 1 minute! 

well done ME! hahaha

sebelum ni, nak buat 1 normal PU pon blum tntu lepas..

so maybe my upper strength dah meningkat 

lower masih hazab dari segi strength..

26/6/2012 - HIIT Turbofire

Salam..

arini sangat letih..kol 5am dah ke KLIA 

fly ke KK..landing terus g jabatan..

lom sempat melelap..ni dah nak tido 

sempat wo skit jer

warming up with JM Cardio Kickboxing 

WO 15mins Turbofire HIIT..

peha n betis adalah sangat sore 

due to zwow semalam..huwaaaa

ok la..tido,ngantuk ..babaii

Godek gambar lama-lama..jumpa ini..

perghhhhhh

seriusly..aku ke tu??

camne la leh pkai baju tu..mmg tak selesa pon..

sbb tu skang dah tak tau mana pegi baju tu hahah

yg kaler cekelat tu pic baru2 ni..

ermm nampak la jgak beza skit kan..

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!

19/6/2012 - The 10 x 10 Workout

Salam. 

Harini kita buat Angry Trainer Fitness Workout

10 wo, 10 reps each, repeat as many rounds as u can. 

I did 2 rounds only, in 14:42. 

pon dah rasa nak pengsannn..huwaaa

I'm using my 7.5kg KB for all the wo with weight

All exercises x 10 reps

1. X-Position Abs

2. Triceps Pushups

3. Mountain Climbers

4. Kettlebell/ Dumbbell/Medicine Ball Swing

5. Ass Kickers -- Jump Squat / Lunge Combo

Rest 60 seconds

6. Swiss Ball Single Arm Dumbbell Chest Press

7. Lateral Lunge w/Side lateral

8. Shoulder Taps

9. Jump Jacks

10. Plank Dumbbell Row

18/6/2012 - INSANITY Fast & Furious

Salam

This is a short version of Insanity 

ni Bonus workout..20mins yang fast n furious..

just make sure u push urself to the max!

Rest Day with Just Dance ;)

Salam..today is my rest day 

no workout for the whole day 

but i started my day with this dance video..

so much FUN!! haha

Thanx to Masreen for sharing this thing in her blog..

my fav would be Rasputin by Boney M..

the movement mcm banyak yg menarik dan sangattt berpeluh hehe

I tried out 3-4 vidz from utube and it all fun..!

Esok isnin la..malas nye nak keje..huwaaaaaaaaaaa

6/6/2012 - Jillian Michaels Ripped In 30

Salam.. Lupa nk update la..
semalam buat jm ripped in 30 weeks 4.. Hazabbbb mencik la jm Harini sakit satu badan huhu