Jessica Simpson's Workout for Daisy Duke's role

UPDATE!!!
I'd done this workout and it took me approximately
1 hour and 30 minutes! I must say that was including reracking
and walking to machines
Calories burned: 660 kcal
For warm up, I ran at 7.5 instead of 6.5
and for the last cardio,I made it to 10 minutes instead of 8

********************************
I'm going to try this workout before using a new program

created by my friend, Anip Statham for me
(after my next trip)

Warm up

10 minutes on treadmill at 6.5 mph

The workout

3 sets x 20 reps dumbell rows (both hands) in squat position

3 sets x 20 bodyweight squats

3 sets x 20 lying triceps extensions

3 sets x 12 reverse lunges (per leg)

3 x 15 squat jumps

3 sets x 18 biceps curls 

*superset with*

3 sets x 18 lateral raise

8 minutes treadmill run at 6.5 mph

3 x 20 incline crunches

3 x 18 leg extensions

3 x 15 forward lunges (per leg)

Walking lunges

Cooldown

8 minutes treadmill (walk to jog)

I can conclude that this a full body workout 

that target big and small muscles

Can't wait to see how many calories are burned

Arghh too many lunges in this workout

I hate lunges so very damn much

Killer full body workout

Credit to Arika Sato

I used:

-30 inch stepper

-10 kg barbell

-12 kg kettlebell

-3kg medicine ball 

The workout

30 secs mountain climbers, hands at the stepper's edge

30 secs bench hops

15 reps kb squats and high pull

15 reps med ball slam

15 reps biceps curl to overhead press

*Repeat 5 times

Rest when necessary. I took 60 secs of rest after one circuit. Managed to do

5 rounds in 30 minutes and I purposely add one more round. Heart rates elevated up

to 175 bpm.

Gym: Nuffield Health, Fitness & Wellbeing

Hi peeps

Entry ni dedikasi untuk Asd, sorry sangat bertangguh selama sebulan

Lokasi gym di tengah2 Wimbledon, dlm 7 hingga 10 minit

walking distance dari rumah

Gym berkongsi tempat dengan Odeon cinema which is pintu masuk

gym sebelah cinema..memang terbau bau pop corn

Sebelum start gym, saya di akses dari segala segi macam 

kesihatan (kolestrol, gula dalam darah, bp)

taraf keaktifan, gaya hidup, bmi dan macam2 lagi

adalah score nya.. after 3 months kena akses lg

kalau dapat score yang lebih baik, akan ada ganjaran spt

keahlian percuma buat sebulan dua

towel disediakan tapi kalau petang tu cepat habis

free wifi, free sanitizer dan tisu, water cooler

Tangga ada, escalator ada, tapi naik escalator la haha

nak nampak mulia sikit, berjalan atas escalator

but after workout confirm turun escalator

Jika endorphin lebih, turun tangga :)

Cinema sebelah kiri, sekangkang kera

Free weights area, belah kanan series of cardio machines

Functional area

Stretching area, saya selalu buat mobility movement di sini

Exercise machines with four of cardio equipments

Boleh tengok luar

Viper and kettlebell, ada lagi satu set of these kat functional area

class yang ada, so far I have joined zumba, kickboxing, pilates and yoga

kelas yoga, instructor baru nak bukak baju haha

orang tua laki suka berendam dalam ni

Spa dan juga tempat physio

Sekarang ni saya banyak buat program MRT Neghar Fonooni, 

haritu Neghar ada like status FB saya tau woohooo best2

Calories burned after workout including navigating around the gym ;)

Kat gym disediakan chreche (tempat jaga budak)

Kalau belah pagi, memang bersusun stroller dlm gym

Anak2 pun dari baby yang merah lagi tu sampai la yang dah sekolah

Teringat few weeks lepas, ada ibu ni bawak baby kembar

masuk dalam female changing room

lepas tu budak lain, perempuan maybe dalam umur 6 tahun kot

cakap kat mak dia ' taking care of a baby is a hard job, I wonder

how she manage to keep up with two, mommy'

saya dgn mak dia terus tergelak besar

Tak berani amik gambar dalam changing room

sebab ramai orang vogel

Yang sokmo vogel tu perempuan dah seasoned

Bukan vogel sorok2 ie duk corner locker 

TAPI

vogel konfiden contoh ko loker atas ko nak bukak pintu

loker sambil vogel dan

ko bersembang dgn orang sambil vogel

yang muda2 suka topless tu tak heran

gym malaysia pun banyak gitu

dah habisss.....

Skyrocketting appetite workouts

Sgt laparrrr adalah
conclusion for this week

Monday (lupa berapa weights)
1)5 mins warm up
2)Squat (1x12, 3x 6)
Superset
- Standing overhead press (1x12, 3x6)
- Negative pull ups x berapa nak menjadi (5 sets of 5)
3)Standing lat pulldown (5 x 10)

Elliptical ni menipu dowhh
aku set 30 mins, level 8, fatburn mode
tapi 2 minit kayuh rasa berat gila, rupanya dia
level 40!!! 10 mins berlalu tp dia tulis br 3 minit
mmg tulisan dia blinking2 nampak x nampak
tp aku buat habis gak 30 mins..peluh cam mandi

Tuesday
Full Body  Strength & Conditioning Workout
Set 1 (3 x 10)

1. Rear Foot Elevated Bulgarian Squat (right and left) – 8kg KB
2. Single-Leg Romanian Deadlift (right and left) – ''
3. Push Ups 

Set 2
(40/20) - 3 rounds

1. Two-Handed KB Swing
2. Burpee
3. Vertical Pull Burpee
4. Dynamic Squat
5. Push Press

Friday

10 mins warm up
1. Reverse lunge (12kg x 1 x 12, 16kg x 3 x 6)
Superset 1
- weighted push ups (10lbs x 1 x 12, 10lbs x 3 x6)
- inverted row (5lbs x 1 x 12, 5lbs x 3 x 6)

2. deadlift (50kg x 1 x 12, 62kg x 3 x 6)
superset 2
- dumbell row (15lbs x 1 x 12, 15lbs x 3 x 6)
- Close grip press (10kg x 1 x 12, 19kg x 3 x 6)

Hill sprints (treadmill inclined to 12 and various speed)
8x sprints, 20/40
nak buat 10x tp malaunnn mana ntah isap rokok kat bawah
terus asma akuuu kena berentii!!!

Then I just tried new machines, takde orggg best gila babs
Diet 3 ari kelaut sbb masa kuranng dan keletihan melampau
makan je ape ade

Simple and Sweet Workout

My workout is in 'Simple and Sweet' mode
due to my hectic schedules
Simple but I make sure that I lift heavy and kick ass worthy!
*I've been in workout hiatus because my asthma gOt worsened...
put on weights and now need to shed them off!!

Monday

1. Barbell squat (40lbs x 1 x 12, 50lbs x 3 x 5)
2. Dumbell overhead press (5kg x 1 x 12, 5kgx 3 x 6)
3. Inverted row (5 sets, 6-12 reps)
*Hill sprints using treadmill, 10-12 sprints

Wednesday

1. Deadlift (50lbs x 1 x 12, 70lbs x 3 x 6)
2. Close grip push ups (5 x 12)
3. Inverted row, palms up ( 5 sets, 6-12 reps)
*Hill sprints (same as above)

Friday

*inspired by Sis Leny, luvvvv it!!!
Set 1
Interval Training
12 rounds of 10/30~2-arm kettlebell swings(8KG)
1 leg crawl + push up(right)
1 leg crawl + push up(left)
Side lunge jump
KB Wall Sit  8KG KB on Goblet Hold
Plank Climber 
*Rest and repeat one more time

Set 2
Reverse lunge (6lbs x 1 x 12 each legs, 8kg x 3 x 6 each legs)
Push ups (5 x 6-12)
Dumbell row (6lbs x 1 x12, 8kg x 3 x 6)

Set 3
(10/20) - 2 rounds
1. Kick butt
2. Jumping jack
3. High knees
4. Squat jumps

Finisher
1 minute plank

Wordless Wednesday - Leg Press Progress

 

TABATA

Short but intense it is!!!
My 30 minutes workout almost killed me!!
Buat 30 mins je tapi dia nye heartbeat is like 90 mins
nye exercise dupp dapp dupp dappp kencang


The Heart Pounder Workout
30 seconds non stop 2 rounds
1. High knees
2. Jumping jacks
3. Squat thrust
4. Mountain climbers
5. Jump squat
6. Dumbell chops
7. One legged jumps
8. Burpees jump squat

Bodyweight home workout
45 seconds effort, 15 seconds rest
1. Burpees (9,7)
2. High knees (80,70)
3. Single leg hip thrust- left  (19,15)
4. Single leg hip thrust - right (16,11)
5. Deadlifts (18,19)
6. Lateral lunges (19,21)

TABATA nak mamps
20 seconds effort, 10 seconds rest 8 rounds

1. Swings
2. Dynamic squats

Lean legs pyramid

Wooohooo dapat aku workout 45 minutes arini!!
Bagi Adriel minum susu pastu pasang aircond
hah kauuu pejam celik pejam celik terus lena hahaha

So here are the summary

The Bodyweight Blast Workout
12:43:34
10 reps x 2 rounds except mcm lunges kena double
if wanna more challenge then do more rounds

1. Jump squat
2. V-ups
3. One legged deadlifts
4. Pushups with 90 degrees rotation
5. Alternate reverse lunges
6. T-squares
7. High knees tuck jumps
8. Varying hand pushups
9. Lateral lunges
10. Triceps planks up

then I continue with
Lean legs pyramid

1. Squats 20x
2. Lunges 30x
3. Toe touchers 40x
4. Wall sit 50 seconds
5. Jumping jack 100 seconds
6. Wall sit 50 seconds
7. Toe touchers 40x
8. Lunges 30x
9. Squats 20x

Finish by
Sexy to the core
50 seconds effort, 10 second rest x 3 rounds
aka 9 sets

1. Side oblique lift - right
2. Chuck & tuck
3. Side oblique - left

STRETCHING

*****************FIN**********************

Vocabulary of the day
-> haromzadoh

(wink2 kat geyin)

No Sugar Challenge ZWOW

Succeeded!
Yesterday the challenge was no sugar at every meals
and go easy on fruits
So yesterday the only sugar I ate was a small green apple
and yeah minus the white rice wakakaka
counted or not??:D

Today's workout is ZWOW #9 AMRAP
only manage to do 2 rounds + 7 santana push ups
1 round full pushups with cheating here and there
another round knees down

continue with back and chest exercise
dumbell row 15 x 3
chest press 15 x 3
bent over dumbell raise 15 x 3
chest flies 15 x 3

5 full pushups, 5 girlie pushups
finish with 65 seconds plank  & stretching
so here we go 30 minutes workout!

Zwow #11 + some more

So aku mengikut suggestion sis leny
for doing zwow #11 yg tak guna weight
except bodyweight

so Zwow #11 AMRAP
hasilnya
4 rounds + 5 mule kicks
gila stamina kaput dah la knees down
bukan full pushups pon!!
dulu dlm 1 minute I can perform 30x full pushups!!

Then after Zwow I did
Arnold press 15 x 3
Single hand overhead extension 15(2) x 3
Lateral raise 15 x 3
Triceps dips 15 x 3

Finished by 65 seconds plank

This picture and the words inspire me...

Yes, kalau aku nak beralasan seribu mmg boleh
(aku cukup meluat org beralasan, kalau xbleh ckp x bleh)
aku boleh cakap nanti la buat, sebab aku baru operate
anak aku merengek nanti, takde equipment mencukupi
ada cerita best kat tv bla bla bla
I realized that kalau asyik nanti nanti nanti mmg takkan buat
nanti keje plak, penat, headache, stress, jiggling
between work,child, housework and other staffs
Lagipun aku tanak stamina aku terus kaput dan lagi worse
So better I start ASAP
Sekiann sajork!